October 3, 2017

Tuesday 10.3.17

Dumbbell/Kettlebell Bench Press 10-10-10   14 Minutes AMRAP 15 calorie row/bike 13 deficit hand stand push ups 11 ring rows (feet elevated)   Cool Down 5 […]
October 1, 2017

Monday 10.2.17

Monday @CrossFit 1401 12 Min EMOM:  **For Quality** Snatch Complex DL + Hang hi pull + hang snatch + 2 OH squats 3 rounds  100 m […]
September 29, 2017

Saturday 9.30.17

50 KB Swings 40 Slam Balls 30 Pull Ups 20 Hand Stand Push Ups 10 Man Makers 20 Push Ups 30 Toes to Bar 40 Goblet […]
September 28, 2017

Friday 9.29.17

Bulgarian Split Squats 6×5 each leg   8 Rounds for Quality: 6 Hollow Rocks and Max Hollow Hold   6min AMRAP 40 Double Unders 10 Front […]
September 27, 2017

Thursday 9.28.17

Penally Row (Bent over Row) 10-8-10-8-10-8 *sets of 10 with bar sets of 8 with KB *same working load *rest 30-45 seconds between sets   3 […]
September 26, 2017

Wednesday 9.27.17

12min EMOM Low Hang Snatch Double working up in load   16min EMOM odd minute-8 pistols total even minute-max L-sit
September 25, 2017

Tuesday 9.26.17

Single Arm Dumbbell Strict Press 12-10-8-6…. working up in load   30*-20*-10*-5* Wallballs Butterfly sit-ups *50ft handstand walk after every round 800m run Buy Out