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thursday

Strength: DL 5x5 10% lower than your 5 rep max Wod: 4 RFT "hold on for dear life" 10 hspu 15 t2b 10 snatch 95/65...

02/19/2019 Day 2 Push/Pull Progressions

Strength: 15 min EMOM 1 snatch between 70%-90% WOD: 12 Min Amrap 21 KB Swings 53/36 15 Burpees 9 Box Jumps 24/20 Scaled options will be posted on the board.  ...

02/18/2019 Day 1 Push/Pull Progressions

Skill:  3 Set of: 30 Sec Max Push-ups progressions will be provided for all levels on the board. 50 Ring rows progressions will be provided for all levels on the board. WOD: 3rds for time: 25 Wallballs 20/14 250-meter row. Scaling will be provided on the board,      ...

02/15/2019

Strength: PR DAY 4 Bench Press 3-3-3-1-1 WOD: GI Jane Scaling options will be on the board....

02/14/2019

CROSSFIT TOTAL Combined max lifts of: Back Squat Press Deadlift...

02/13/2019

Strength: PR DAY 3 Squat Clean 3-3-3-1-1 WOD: Baseline 500M Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Scaled options will be posted on the board....

02/12/2019

Strength PR DAY 2 Push Press  3-3-3-1-1 WOD: Isabel 30 Reps for time: Snatch 135/95 Scaling options will be provided on the board....

02/11/2019

Strength: PR DAY 1 Front Squats 3-3-3-1-1 WOD: ANNIE 50-40-30-20-10 DU Sit-ups Scaled options will be posted on the board....

02/08/2019

Skill: 20 mins to work on muscle up progressions using bands, box, bar, and rings. 25 EMOM Ski   10/8 Cal Bike  10/8 Cal Row 10/8 Cal Rest HSPU 5/3  ...

02/07/2019

Strength: Bench Press Work up to heavy 3 Rep WOD: Squat Ladder with 45lb/35lb Bar 1 rep 1st min, 2 rep 2nd min, etc R1-R10 OHS R11-20 FS R21+ BS Scaling potions will be provided on board....