08262019

WORKOUT   8/26/2019 STRENGTH 5x5 Strength Cycle Week #3 5x5 Strict Press (add 5#-10# to last 5x5 load) CONDITIONING Complete as many rounds as possible in 12 minutes of: 40 Single Arm Dumbbell Thrusters (pick weight) 60/48 Calorie Row 60 American Kettlebell Swings...

08232019

WORKOUT   8/23/2019 STRENGTH 5x5 Bench Press (pick weight) CONDITIONING Complete as many rounds as possible in 13 minutes of: 200m Run 10 Devil's Press (pick weight) 50m Farmer's Carry (same weight) 20 Dumbbell Push-ups 50m Farmer's Carry CARDIO CROSSFIT 1 Complete as...

Wall Ball

WORKOUT   8/22/2019 STRENGTH 5x5 Back Squat (add 5#-10# to last 5x5 load) CONDITIONING Complete the following for time: 100 Wall Balls (M:20#-10'/14#-9') *Perform 5 Burpees at the start of every minute. 11 minute time...

JUNK & GFY

JUNK headbands. It's what all the cool kids were wearing at the 2019 Northern California Classic. You can get 10% off all things JUNK if you use the promocode GFY at junkbrands.com. Wearing a headband when you workout is a game changer! You never realize how much...

08202019

WORKOUT   8/20/2019 STRENGTH 5x5 Push Press (pick weight) CONDITIONING Complete 3 rounds of: 1 minute max Calorie Row 1 minute max reps Handstand Push-ups 1minute max reps Burpee Box Jump Overs (M:24"/W:20") 1 minute Rest *Score total reps each round. Sub box HSPU for...

08192019

***** WORKOUT   8/19/2019 STRENGTH Week #2 of 5x5 5x5 Front Squat  (pick weight) CONDITIONING Complete 3 rounds for time of: 25 American Kettlebell Swings (M:53#/W:35#) 50 Air Squats 400m Run *15 minute time cap CAARDIO CROSSFIT Workout #1- 3 rounds of: 1 minute max...

08162019

WORKOUT   8/16/2019 STRENGTH 5x5 Overhead Squat (pick weight) CONDITIONING Complete the following for time: 120 Double Unders (250 single unders) 20 Overhead Squats (M:125#/W:85#) 40/30 Calorie Ass Bike 10 Squat Snatches (M:125#/W:85#) *11 minute time...

Box Jump Overs

WORKOUT   8/15/2019 STRENGTH 5x5  Deadlift (pick load) CONDITIONING 10 minute clock: BUY IN: 1200m/1000m Row As many rounds as possible in remaining time of: 18 Box Jump Overs (M:24"/W:20") 9 Deadlifts (M:225#/W:155#) *Row should take 5 minutes or less. Scale meters...

Handstand Push-ups

WORKOUT   8/14/2019 STRENGTH 5x5 Strict Press (pick weight) CONDITIONING Complete as many rounds as possible in 15 minutes of: 10 Dumbbell Box Step Ups (pick weight) 15 Handstand Push-ups 20 Pull-ups 200m Run *For Box Step ups, hold dumbbells in any manner you prefer....

Bar Facing Burpees

WORKOUT   8/13/2019 STRENGTH 5x5 Back Squat (pick weight) CONDITIONING Complete 3 rounds for time of: 300m Run 10 Bar Facing Burpees 25 Thrusters (M:75#/W:55#) 10 bar Facing Burpees *15 minute time...

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