10/19/2019
Strength Back squat Heavy 5 *If you weren't in class on Monday, build to a heavy 8* Workout 6 min AMRAP Bike 10/7 cal 8 [...]
10/18/2019
Workout CrossFit Open WOD 20.2 Complete as many rounds as possible in 20 minutes of: 4 Dumbbell thrusters (50/35) 6 toes-to-bars 24 double-unders Movement [...]
10/17/2019
Strength 1 Deadlift - 4 minute intervals 5.5.5.3.1 Strength 2 Bench press 8-8-8 SS - DB Row 3x12 ^No cashout. **Busy day. Lots of getting [...]
10/16/2019
Skill/Technique work Toes to bar Workout 12 min AMRAP 24 Lateral hops 6 Curtis P (95/65) 12 V up **Big focus today on some skill [...]
10/15/2019
Workout 5 RFT 12 Deadlifts (225/155) 12 Strict Handstand push ups (one scaling option, and another option, and another) 12 Box jump over (24/20) **There's [...]
10/14/2019
Strength Back squat Heavy 8 Workout* 10 RFT 2 Turkish Get-Ups (one per side) - (53/35) 5 Burpees ^12 min time cap *repeat from 5/6/19, [...]
10/13/2019
"The Chief" AMRAP in 3 minutes 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats Then Rest 1 minute Happy Birthday, US Navy [...]
10/12/2019
Workout 4 RFT 400m run 15 Overhead squats (95/65) 15 Box jumps (24/20) **Simple workout by design taken from the theoretical template of CrossFit programming. [...]
10/11/2019
Workout CrossFit Open WOD 20.1 10 RFT 8 Ground to overhead (95/65)^ 10 Bar facing burpees *15 min time cap* ^Snatch or clean and jerk [...]
10/10/2019
Strength/Skill work Handstand push ups -More advance work, too, such as free standing holds and handstand walks. Workout 5 min AMRAP 7 Dips 14 Single [...]