1 / 29 / 2020

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Weightvest Wednesday
EMOM 24 min
Min 1 – 20 Pushups
Min 2 – 25 Air Squats
Min 3 – 20m Bear Crawl
Min 4 – Rest

1 / 28 / 2020

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E2MOM 10 min
Deficit Hip Thrust x 8

2 Person Team
AMRAP 20
Row 250M
30 Situps
20 Hang Power Snatch 75/55

1 / 27 / 2020

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E2MOM 10 min
8 D Bell Chest Flys
3 Sec Negative

5 Rounds
1 Min Each Movement For Max Reps
T2B
K Bell Swings 1.5/1
HSPU
Box Jump Overs 24/20

1 / 25 / 2019

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For Time
Row 1000/800m
60 Wall Balls 20/14
30 Burpee To Target
45 Wall Balls 20/14

15 Burpee To Target

1 / 24 / 2019

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E2MOM 12 min
Barbell Complex – Ascending
Hang Power Snatch
Power Snatch
Full Snatch

EMOM 12 min
Min 1 – 15 Russian K Bell Swings 2/1.5
Min 2 – Box Push 2/1 (Down & Back)

1 / 23 / 2019

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5 Rounds
10 Deadlifts 205/145
15 Pullups
20 Box Jumps Overs 24/20
25 Pushups
30 Double Unders

25 Min Cap

1 / 22 / 2019

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Weightvest Wednesday
2 Person Team
10-9-8-7-6-5-4-3-2-1
D Bell Hang Squat Cleans 50/35’s
Burpees Over D Bells
Echo Cals x 3

25 Min Cap

1 / 21 / 2019

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EMOM 6 min
Banded Bicep Curl x 8
3 Sec Negative

In – House Throwdown Wod #4
21-18-15-12-9-6-3
Power Cleans 95/65
Situps

15 Min Cap

1 / 20 / 2019

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E2MOM 8 min
Split Squat x 8
3 Sec Negative

AMRAP 12 min
5 HSPU
10 D Bell Snatch 50/35
5 Squat Thrusts

1 / 18 / 2020

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CrossFit Linchpin Monster Mash
2 Rounds
80 Double Unders
40 Air Squats
20 Deadlifts 185/135

15-12-9
T2B
Ring Dips
Front Squats 135/95

9-15-21
Hang Power Cleans 135/95
Bar Facing Burpees

Rest 5 Mins Between Workouts