September 24, 2017
crossfit 1401 tire flip strongman

Monday 9.25.17

Deficit straight leg Deadlift 5-5-5-5-5 (for quality, not load)   13min AMRAP 12 calorie row 6 muscle ups 20 kettle bell swings (55/35)
June 6, 2017

Tuesday 6.6.17

HANG SQUAT CLEAN Building to a heavy single hang squat clean for the day. As a refresher, a hang squat clean is not a effort to […]
May 24, 2017

Wednesday 5.24.17

“Weightlifting Wednesday” Overhead Squat – Heavy Set of 3 All repetitions are to be taken from the rack. Not an absolute 3-rep max today… a heavy […]
May 23, 2017

Tuesday 5.23.17

HELEN” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups The first goal in Helen is to push for unbroken sets on the work […]
May 19, 2017

Friday 5.19.17

Final week of front squats on this specific format – building towards a heavy single at 95%. Following, a single set of 10 Back Squats,still based off […]
May 16, 2017

Tuesday 5.16.17

Alternating EMOM x 12 Odd Minutes – 15 Weighted Sit-Ups Even Minutes – Max Distance HS Walk in 40 seconds This combination is not for score. […]
May 14, 2017

Monday 5.15.17 “Things do not happen. Things are made to happen.” – John F. Kennedy

Entering our final three weeks of Back Squats, and progressively working towards our final week where we will attempt a heavy single to close out the […]