August 23, 2017

Wednesday 8.23.17

Wednesday @CrossFit 1401 20 min EMOM 3 Power cleans 3 Front squats 3 Jerks   Competitors 185/135 RX 155/105 Scaled 135/85   *** The goal is […]
August 22, 2017

Tuesday 8.22.17

Tuesday @Crossfit 1401 One mile run/row BUY IN Rest 3 min 3 rounds: 12 hang power snatch 45/65 10 T2B 8 Burpee over the bar   […]
August 21, 2017

Monday 8.21.17

Monday @CrossFit 1401 Back Squats (TO THE BOX) 6 x 4 @80%   EMOM 16 min 1. 6 KB/DB Thrusters 2. 10 WB sit ups
August 19, 2017

Saturday 8.19.17

Saturday @CrossFit 1401 Deck of Cards Clubs – Clean & Jerks Spades – Ring Pull Up/Muscle up Diamonds – Burpee Box Jump Hearts – Hollow Rock […]
August 18, 2017

Friday 8.18.17

Friday @CrossFit 1401   Good Mornings 8 x 4 reps working up (quality)   WOD 60 DUBS 20 KB swing 2 Rope climbs 10 weighted KB […]
August 17, 2017

Thursday 8.17.17

Thursday @CrossFit 1401 15 minutes skill work Turkish get up *working up in load and objects*   5 rounds 12 HSPU’s 16 Single leg KB DL […]
August 15, 2017
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Wednesday 8.16.17

Wednesday @CrossFit 1401 5 x 5 back squat    8 min EMOM 5 wall balls + 5 burpees   15 Min AMRAP 5 x (2 pull […]