18Jan2014

Strength/Skill Bench Press Find your 1 rep max. (7.5.3) 5-5-3-3-1-1 MetaHIIT: 15 min. AMRAP 10 x Pull ups 10 x Toes to Bar 20 x Push ups 30 x Air Squat 40 x Kettlebell swing (m-53#/f-35#) Post your scores to the...

16Jan2013

Strength/Skill Hang Snatch Find your 4 rep max. (7.5.3) 6-5-4-4-4 *Before starting reps, practice form and dumping weights with PVC or bar. MetaHIIT: 11.2 CrossFit Games Open Workout 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts...

17Jan2013

Strength/Skill Tire Flips 3-5-5-5 then G.H.D. Sit-ups 7-7-7-7 MetaHIIT: Tabata (20 sec work, 10 sec rest) 10 Rounds of Sumo Deadlift High Pull -Male 95#, Female 65# then 10 Rounds of Jingle Jangles -Short explosive repetitive sprint -Face same direction, keep length...

15Jan2014

Strength/Skill Farmer Walks -Concave Grip, reps. 1-2-2 -Convex Grip, reps. 1-2-2 -Plate Pinch Grip, reps. 1-2-2 Note: One repetition is walking down 30 feet and 30 feet back to start. Increase weight to hard, but doable. MetaHIIT: 1-2-3-4-5-6-7-8-9-10 Reps. (15 min....

14Jan2014

Strength/Skill Bench Press Find your 1 rep max. (7.5.3) 5-5-3-3-1-1 MetaHIIT: 15 min AMRAP 10 x Toes to bar then 10 x Pull-ups then 20 x Push-ups then 30 x Air Squats then 40 x Kettlebell Swings -53# Male, 35# Female Post your scores to the...