SUNDAY 10.22.17

For Time: 1.5 Mile Run Then 4RFT 20 Abmat Sit-ups 10 Kettlebell  Swing 70/53lb 10 Box Jumps 24/20” Group Stretch Kettlebell Calf Mash Seated Straddle (use Kb to pull forward) Pigeon Childs Pose complex...

SATURDAY 10.21.17

10 Minutes to reach 3 Rep Overhead Squat experienced lifters take it from the ground CrossFit Team Series: For time:  1,000-m row  50 thrusters 45/33lb  30 chest-to-bar pull-ups * total time of both scores Scaled Perform Jumping CTB Men Use 45/33 Partner Accessory:...

FRIDAY 10.20.17

Deadlift Heavy Single *15 Min Then 2×5 @80% of HS 2 Cycles: 2 Min AMRAP: Suitcase Lunge 50/35 2 Min AMRAP:\ DB Bench 50/25 1 Min AMRAP: V-Up Running Accessory 6x Sprint 100m Walk 100m Mobility: Bad Girl 2 90/90...

THURSDAY 10.19.17

10 Min to Reach a Heavy 1 Pocket/Hip Snatch 1 Hang Snatch 1 Snatch 1 Min On/30 Sec OFF x 5 Burpee Dumbbell Snatch 40/20lb Toes To Bar Core Accessory 3x: *30 Sec Each Superman Plate Raise 45/25 Inchworm Plank Mobility: T-Spine Box Stretch Cobra Pose + Saddle...

WEDNESDAY 10.18.17

CrossFit Team Series We will be changing the workout a bit so both partners are going at the same time but working on different movements. On a 10-minute clock, for max reps/pounds: Partner 1:  0:00-2:00 Handstand push-ups 2:00-4:00 Rest  4:00-6:00 Double-unders...

TUESDAY 10.17.17

For Time: 100 Wallball 20/14lb to 10/9’ target *Every Break Run 100m then 100 Kettlebell Swings 53/35lb *Every Break Perform 8/5 Push-Up then Bike 100/80 Cal 35 Min Cap Muscle Builder: 3-4 Sets 12 Bicep Curl *Each 12 Ring Row (Feet elevated) ME Chin-UP *Rest 2 Min...