December 15, 2022
Part 1Hang Power Clean 1×110-15 mins to find a heavy single for the day. Part 2CrossFit Games Open 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:Deadlift, 225/155 lbsBar Facing BurpeeTime cap: 10 mins Post Work3 rounds for quality of:10 Scap Pull-ups8 L/8 R Half Kneeling Bottoms-up Kettlebell Press, pick load5 WY Negatives
December 14, 2022
2 rounds for max reps of:AMRAP in 3 mins of:1 Rope Climb3 Front Squats (75-80% 1RM)— Rest 2 mins —max rep Bike Calories, 3 minsRest 2 mins between rounds. Post WorkHandstand Progression – Option 1For quality:Handstand Walk, 10 ftHandstand Walk, 20 ftHandstand Walk, 30 ftHandstand Walk, 40 ftHandstand Walk, 50 ftHandstand Walk, 40 ftHandstand Walk, […]
December 12, 2022
Back Squat 3-3-3 Final week of the back squat cycle! We will be testing this next week. Post Work4 rounds for quality of:5-8 Strict Ring Dips10 Barbell Rows, pick loadRest 2 mins
December 10, 2022
Teams of 3 – 5 rounds for max reps of:Partner A:Row, 300/250 mPartner B:max rep Squat Cleans, 135/95 lbsPartner C:Rest While partner 1 is on the rower, partner 2 does max rep squat clean, and partner 3 rests. Rotate through till each person has completed 5 full rounds. The row determines the switch and shouldn’t […]
December 9, 2022
“Jack”Complete as many rounds as possible in 20 mins of:10 Push Press, 115/80 lbs10 Kettlebell Swings, 1.5/1 pood10 Box Jumps, 24/20 in Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the […]
December 8, 2022
Option 1For time:Row, 5 kmEvery 3 mins complete:10 Wall Balls, 20/14 lbs Option 2For time:400/350 Bike CaloriesEvery 3 mins complete:10 Wall Balls, 20/14 lbs Don’t exceed more than 12 rounds on either option Goal: Sub 30 minCap: 36 minutes or 12 rounds Post WorkFor quality:50 Band Pull Aparts50 Band Face Pulls50 Behind-the-Neck Band Press*Complete in […]