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08/23/2019 Friday

Strength: Bench Press 7-7-7-7-7-7-7 Wod: Amrap 20 Minutes 10 Box Jumps 24/20 10 (5 Each Arm) Dumbbell Snatch Alternating 50/30 10 Ring Dips 10 (5 Each Leg) Dumbbell Single Leg Dead Lift Alternating 50/30 Each...

08/22/2019 Thursday

Strength: Back Squat 7-7-7-7-7 Wod: In a 3 Minutes complete as many rounds as possible of: 3 Handstand Push Ups 6 Wall Balls 27 Double Unders 5 Cycles rest 1 Minute Between...

08/22/2019 Thursday

Strength: Back Squat 7-7-7-7-7 Wod: In a 3 Minutes complete as many rounds as possible of: 3 Handstand Push Ups 6 Wall Balls 27 Double Unders 5 Cycles rest 1 Minute Between...

08/21/2019 Wednesday

Conditioning: Row 2000 Meters Strength: Box Step Ups With Kettle Bells 4x12 (6 Each Leg) Bulgarian Squats 4x12 (6 Each Leg) Wod: 5 Rounds 100 Meter Farmer Carry 2/1.5 Pood 12 Toes 2...

08/19/2019 Monday

Wod: "Monday Mash" Courtesy Of Crossfit Linchpin "Amanda"  9-7-5 reps for time of:  Ring Muscle-up  Squat Snatch, 135/95  15-12-9 reps for time of:  Clean & Jerk, 135/95  Chest-to-bar Pull-up  "Elizabeth"  21-15-9 reps for...