Month: June 2019

Record your best Back Squat 1 rep max 5 rounds DBL KB front squat x15 DBL KB wall sit :30 Side plank […]

“Mano Y Mano” 3 rounds for time of: Row Calorie Prowler Push, 400 m GENERAL Split class into two even teams The […]

Record your best Bench Press 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it. […]

Lifting Complex: Hang Squat Snatch + Power Snatch + 3 Overhead Squat 1 Rep Max lift. WOD: “Bartender” Complete as many rounds […]

“HELEN” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups GENERAL Helen is a CrossFit Benchmark […]

Lifting: 3×6 Back Squat (Building or same weight across) WOD: “Escape From Wonderland” 3 rounds for time of: 75 Double Unders 50 […]

Record your best Deadlift 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it. 21-15-9 […]

4 rounds, 1 min per station, of: Assault Bike Calorie Burpee-to-6″ Target Row Calorie Alternating Dumbbell Snatch Rest 1 min  

“Rush Hour” Every 4 mins for 20 mins do: 14/10 Assault Bike Calories 10 Lateral Burpee Over Bars 5 Power Snatches, 135/95 […]

Back Squat 1×5 at 45% 1RM Back Squat 1×5 at 45% 1RM Back Squat 1×3 at 55% 1RM Back Squat 1×5 at […]