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
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)
September 22, 2017

Saturday 9.23.17

15 Minutes to find full snatch double   15-12-9 Deficit handstand push ups Dumbbell snatch Pull-ups