Experienced

Tuesday 160927 – Experienced

Warm up Skill Skin the Cats Gymnastics Strength 5×5-7 Strict Handstand Push ups, alternating with 5×5-7 Strict Ring Dips Note: To make the Strict HSPU more difficult, you can add a deficit or perform them facing the wall. If 5… Read more »

Saturday 160924 – Experienced

Strength Halting Clean Deadlifts 5×3, increasing Deadlifts should be reset each rep. NO Touch and Go! Conditioning 3 Rounds for time: 9 Deadlifts (135/95) 100’ Shuttle Run (25’ there/25’ back x 2) 7 Cleans (135/95) 100’ Shuttle Run 5 Shoulder-to-Overhead… Read more »

Friday 160923 – All Levels/Experienced

CrossFit Benchmark “Fight Gone Bad” 3 rounds for max reps, 1 minute at each station: Row for Calories Wallballs (20/14) Russian Kettlebell Swings (32/24) Box Jumps with step down (24/20) Push Press (75/55) Rest

Tuesday 160920 – Experienced

Skill/Strength 5×5-7 Strict Handstand Push ups, alternating with 5×5-7 Strict Ring Dips Note: To make the Strict HSPU more difficult, you can add a deficit or perform them facing the wall. If 5 Ring Dips is easy, add a 3-count… Read more »

Saturday 160917 – Experienced

Conditioning Intervals 30 minute EMOM: Rowing for Calories Double Russian Kettlebell Swing (24×2/16×2) Farmer’s Carry for Distance and Load Single Unders 1/arm Turkish Get Up (AHAP)