Overhead Squats

WORKOUT   7/22/2019 STRENGTH Random Strength Cycle Week #6 5x3 Overhead Squat (pick weight) CONDITIONING Complete 2 rounds for time of: 25 Jumping Air Squats 400m Run 50 Air Squats 200m Run *13 minute time cap CARDIO CROSSFIT 1) Every 5 minutes for 20 Minutes: 10...

07192019

WORKOUT   7/19/2019 STRENGTH 2 reps Power Clean + Shoulder to Overhead on the minute for 12 minutes *Not touch and go. Increase weight every 4 minutes. CONDITIONING Complete the following for time: 60/45 Calorie Row 5 Shoulder to Overhead (M:155#/W:105#) 50 Double...

The Pain Cave

Where you headed after your workout???? ***** WORKOUT   7/18/2019 STRENGTH 3x4 Back Squat (pick weight) 3x2 Back Squat (add 5#-30#) CONDITIONING Complete the following for time: 50 Wall Balls (M:20#-10'/W:14#-9') 40 Toes to Bar 50 Wall Balls 20 Toes to Bar *12 minute...

07172019

***** WORKOUT   7/17/2019 CONDITIONING Complete 100m Run 7 Bar Muscle-ups 100m Run 21 Russian Kettlebell Swings (M:70#/W:53#) 100m Run Rest 1:00 *Sub for BMU is 10 of your highest level of pull-up STRENGTH 6/6/6/6  Sumo Deadlift *Score heaviest set CARDIO CROSSFIT 1) ...

Handstand Push-ups

***** WORKOUT   7/16/2019 STRENGTH 2 reps of Split Jerk every 90 seconds for 8 sets *Increase weight after 4 sets CONDITIONING Complete the following for time: 200m Run 21 Strict Handstand Push-ups 42 Box Jump Overs (M:24"/W:20") 21 Kipping Hand Stand Push-ups 200m...

Cardio CrossFit Preview

We are adding the Cardio Crossfit Programming to the daily blog. This means that on Sunday night, Tuesday night, and Thursday night, you Cardio CrossFit people can see what you are in store for the following day. No cherry-picking allowed!!! ***** WORKOUT   7/15/2019...

Dumbbell Snatches

***** WORKOUT   7/12/2019 CONDITIONING Complete as many rounds as possible in 7 minutes of: 20 Alternating One Arm Dumbbell Power Snatch (pick weight) 15 Box Jump Overs (M:24"/W:20") 100m Run Rest 3 minutes......then: Complete as many rounds as possible in 7 minutes...

07112019

***** WORKOUT   7/11/2019 STRENGTH 3 x 1 Snatch Balance + 2 Overhead Squats (pick weight) 3 x 1 Snatch Balance + 1 Overhead Squat (add 5#-20#) CONDITIONING Complete the following for time: 45/35 Calorie Assault Bike 12 Overhead Squats (M:135#/W:95#) 45/35 Calorie Row...

Dubs!

***** WORKOUT   7/10/2019 STRENGTH 3 reps of Deadlift on the minute for 9 minutes *Increase weight every 3 sets CONDITIONING Complete 3 rounds for time of: 64 Double Unders 16 Deadlifts (M:225#/W:155#) 400m Run *14 minute time...

The Stickers Are Free

I have 1000 of these stickers. Please feel free to take some! ***** WORKOUT   7/9/2019 STRENGTH 5x4 Push Jerk (pick weight) CONDITIONING Start a 12 minute running clock BUY IN: 1000m/800m Row As any rounds as possible in remaining time of: 4 Dumbbell Hang Power Cleans...

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