Friday, September 29, 2017

For time:  100m swim/400m run 30 Pushups 100m swim/400m run 30 Squats 100m swim/400m run 20 Pushups 100m swim/400m run 20 Squats 100m swim/400m run 10 Pushups 100m swim/400m run 10 Squats 100m swim/400m run

Wednesday, September 27, 2017

"Fight Gone Bad" 3 Rounds, For Total Reps 1 min ea station . Wall Balls (14/20) SDLHP (55/75) Box Jumps (20/24) Push Press (55/75) Row Rest .  The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for... Continue Reading →

Tuesday, September 26, 2017

Strict Press 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 .  5 Rounds: 200m Run 30 Dubs  9 Hang Pwr Cleans (95/135) -Sc options: -row, ski, 10/13 Cal bike -60 singles/15 attempts -Less weight

Friday, September 22, 2017

20 min any skill practice OR Bench Press 50% x 10 of last weeks 1RM 60% x 10 70% x 5 80% x 3 90% x 2 .  15 min amrap 10 push-ups  10 goblet squats (35/55) 10 KB Hi-Pulls (NOT SDLHP) 100m swim/400m run     

Thursday, September 21, 2017

****For all of your maxes from last week we want you to take 90% of that number and that's what you will base all of your % strength work off of**** Deadlift 50%x10 60%x10 70%x3 80%x3 *90%x3+=as many as possible at 90% 80%x3 70% x 3 . 4 RFT  200m MedBall Run (14/20) 25 Burpees

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