July 9, 2017

Monday 7.10.17

CrossFit 1401 WOD 4 Rounds Row 15/20 20 American KB Swings 30 Push ups   Then: Run 1 Mile
July 6, 2017

Friday 7.7.17

Friday @CrossFit 1401 Snatch Work: 3 Positions: Stand Stand and shrug Stand and shrug and high pull 10 Minutes to find heavy single (record your 1 […]
July 6, 2017

Thursday 7. 6.17

800 m Run 10 Deadlifts 185/125 10 Burpees over the bar 600 m Run 15 Deadlifts 15 Burpees over the bar 200 m Run 20 Deadlifts […]
July 4, 2017

Tuesday 7.4.17

15 Minutes skill work: HSPU We are working the skill technique, NOT volume. No more than 30 reps within this 15 minute time cap should be […]
June 30, 2017

Friday 6.30.17

Tall cleans 5 sets of 3 Pausing Squat Clean Set #1 – 1 Rep 50% of 1RM Clean Set #2 – 1 Rep 53% of 1RM […]
June 29, 2017

Thursday 6.29.17

15 minutes – build to 20 rep max bench press. Don’t rack the bar until 20 reps. 4 rounds 8-15 Dumbbell chest press 8-15 Dumbbell bicep […]
June 28, 2017

Wednesday 6.28.17

On the oo:00 … barbell cycling   50% of 1rm clean and jerk. Goal is to hang onto barbell the for entire reps insi “Freight Train” […]