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
September 21, 2017

Friday 9.22.17

Friday @Crossfit 1401 warm up/skill: 6 Rounds: 200 m farmer carry 50 DUB’s 3 strict c2b WOD: 15 Min AMRAP 8 hang cleans 6 Front squats […]