CrossFit, Strength and Conditioning

A. Strict Press 5-5-5 Push Press 4-4-4 Push Jerk 3-3-3 B. Red Roses, Red Roses AMRAP 8 6 DB thrusters (50s/35s) 3 wall walks

A. accumulate 30 Dball to box (stack 2 against wall on top of each other) -> in between sets, bike/row/ski 10 calories & warm-up movements B. Hearts & Sh*t AMRAP 4: 6 toes to bar 8 burpee box over 10 Read more…

A. 20 rep back squat week 3 Go up 5-10 pounds from last week. If it was too easy then go up 15-20. B. 230121 5 Rounds for Time: 50 double unders 50ft single arm OH lunge (50/35)

Open Gym

“Ticonderoga” AMRAP 20 8 ring dips 8 ring rows 16 walking lunge steps 16 abmat sit-ups (or toes to bar) Rest :30 after each round

CFG Open Workout 17.1 / 21.2 For time: 10 dumbbell snatches (50/35) 15 burpee box jump-overs (24/20) 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell Read more…

“What’s yo #?” Partner Workout 0:00 – 8:00 Accumulate max calories on bike *1 partner working **When switching, both partners perform 3 synchro burpees 8:00 – 10:00 Rest 10:00 – 18:00 AMRAP Max 100’ shuttle runs (length of gym and Read more…

A ) 3 rounds 15 banded good mornings 15 glute bridges 10 bird dogs with pause B ) Deadlift 8-8-4-4 All reps touch and go Score heaviest set of 8 and 4 C ) Hang Power Clean Ladder For time: Read more…

A ) “Diet Starts Monday” 5 rounds for time: 50 single unders 10 DB bench (50/35) 25 double unders 10 DB bent-over rows B ) “Diet Starts *Next* Monday” For time: 10-9-8-7-6-5-4-3-2-1 Strict pull-ups HSPU (or DB push press)

A) 20 rep Back Squat – week 2 1 set of 20 @ 5-10lbs more than last week. If you felt like last week was super easy, go up 15-20lbs. B ) “RPG” Choose your adventure: Option 1 50-40-30-20-10 Air Read more…