Posts By: hunter

Monday 12/18/17

BC Skill 6 Reps SDHP w/kb 10 Push Ups   15 Min AMRAP 15 Calorie Row 15 Kb Swings 15 Wall Balls   CROSSFIT   Strength 8 Min EMOM 3 Front Squats 6 Ring Dips       WOD Open 14.1 10 Min AMRAP 30 Double Unders     /  90 singles 15 Power Snatchs more »

Saturday 12/16/17

Skill X5 10 Wall Balls 10 Ghd Sit Ups/ sit ups   WOD X4 1 min amrap per station Row for calories Deadlifts 155/75 Mountain Climbers Kb Swings 53/35 Rest

Friday 12/15/17

BC Skill x2 500m 2 Min Rest   WOD x5 45sec work/15 sec rotate Sled Push Push Ups Jump Rope Ring Row   CrossFit Strength 1k benchmark row   WOD For time x6 200m run 8 clean and jerks 135/75 8 Box Jumps 24/20 Then 100 Double Unders

Thursday 12/14/17

Strength 10 Min EMOM Even 3 rep Deadlifts ODD 8 dumbell snatch   WOD Ball pass drill 4 rnds  

Wednesday 12/13/17

BC X4 10 Kb Swings 10 V ups   12 Min AMRAP 10 Box Jumps/Step Ups 24/20 5 Burpees 10 Ball Slams 30/20 5 Wall Balls   WOD Strength Push Press 1 rep Max   x5 400m Run 6 Power Cleans  155/85 8 Pull Ups 10 Double Unders  

Tuesday 12/12/17

Strength X4 8 OH Squats 4 HSPU   WOD 10-9-8-7-6-5-4-3-2-1 SDHP 135/85 Toes To Bar Ball Slams

Monday 12/11/17

BC Skill x5 30 Sec work/ 30 Sec rest Jump Rope/ Double Unders   WOD x5 3 Min AMRAP 3 Sumo Deadlifts kb 6 Push Ups 9 Squats 1 Min Rest   CROSSFIT Strength Strict Press   WOD 14 Min AMRAP 250m row 6 Kb Swings 70/44 10 Lunges 14 Sit Ups

Saturday 12/9/17

  WOD w/partner x5 1 min ea station 30sec each SDHP with Kb 70/44 Box Jumps 24/20 Russian Twists w/kb Push Press 45/35 Bicycles Rest

Friday 12/9/17

BC Skill 10 Min EMOM 12 SDHP w/kb (EVEN) 12 Dips (ODD)   14 Min AMRAP Lunge Length of gym 10 Kb Swings 53/35 5 Burpees 200m Row   Strength Clean and Jerks 5,3,1,1,1,3,5   CrossFit 12 Min AMRAP 8 SDHP 115/55 6 Front Rack Lunges 115/55 4 Burpee Pull Ups

Thursday 12/6/17

Strength 10 Min EMOM Even 3 Deadlifts ODD 8 Ring Dips   CrossFit Tabata 8 rnds per movement (20sec work/10 sec rest) Squats K2E Ball Slams Push Ups Burpees