Month: March 2019

Lifting: 3 Position Squat Snatch NOTES: ***15 minutes to build to a moderate 3-position squat snatch ***Positions are: pockets, one inch above […]

Deadlift 1×1 at 90% 1RM Deadlift 1×1 at 92% 1RM Deadlift 1×1 at 95% 1RM ring rows x50 DB shrugs x50 Single […]

“Macho Mile” 4 rounds for time of: Run, 400 m 3 Macho men Complex, 135/95 lbs *** 1 Round of Macho Man: […]

Back Squat 1×2 at 85% 1RM Back squat x50 (100#/80#) db lunges x100 (total) sit ups x50 v ups x50

“Helmet Hair” 5 rounds for time of: 5 Strict Handstand Push-ups 10 Strict Pull-ups Walking Lunge, 100 ft 20 AbMat Sit-ups

“Dead Ahead” In 5 mins do: 50/35 Row Calories then in the remaining time, AMRAP of: 12 Deadlifts, 185/135 lbs 8 Box […]

Floor Press 5×2 at 70% 1RM seated db strict press 3×10 Lat db raises 3×10 Db front raises 3×10 bandy tris x100

Congratulations on completing the CrossFit Open!! Thank you to everyone who supported and participated.? I was so excited to see all the […]

Lifting: 8 minute EMOM: Snatch Deadlift + Snatch High Pull + Power Snatch, pick load -Build to a Moderate Complex WOD: “Inner […]

“Wall-E” AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders