08162019

WORKOUT   8/16/2019 STRENGTH 5×5 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 5×5  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...

Handstand Push-ups

WORKOUT   8/14/2019 STRENGTH 5×5 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...

Bar Facing Burpees

WORKOUT   8/13/2019 STRENGTH 5×5 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...

GFY Linear Progression

***** Chyna and I started using linear progression strength training for CrossFit group sessions way back in the summer of 2012. We loosely base our linear progression off the amateur strength program that we learned from CrossFit Football (now Power Athlete HQ)....

Full Send

Mike says, “Always ride the bike AS FAST AS POSSIBLE!!!” ***** WORKOUT   8/9/2019 STRENGTH 3×3 Push Press (pick weight) 3×2 Push Press (add 5#-20#) CONDITIONING Start a 14 minute clock… BUY IN: 60/45 Calorie Ass Bike Then…. As many...