15Feb2014

Strength/Skill Front Squat (Ft Sqt) & Pass Throughs (PT) Complex Round 1 = 5 reps of Ft Sqt & PT -60% Round 2 = 5 reps of Ft Sqt & PT -70% Round 3 = 5 reps of Ft Sqt -75% Round 4 = 7 reps of PT Round 5 = 3 reps of Ft Sqt -85% Round 6 = 7 reps of PT Round 7...

14Feb2014

Strength/Skill Hang Clean 5-5-5-5 Medicine Ball Clean 6-6-6-6 MetaHIIT: 21-15-9 Reps Medicine Ball Clean to Wall Ball Handstand Push Up Post your scores to the...

13Feb2014

Strength/Skill Bench (B) & Deadlift (D) Complex Round 1 = 7 reps of B & D -40% Round 2 = 5 reps of B & D -60% Round 3 = 3 reps of B & D -75% Round 4 = 3 reps of B -85% Round 5 = 3 reps of D -85% Round 6 = 2 reps of B -90% to 95% Round 7 = 2 reps of D...

17Feb2014

Strength/Skill Hang Snatch Find your 3 rep max. Snatch Progression 10-7-5-3-3-3 **Practice safe dumping of the weight before moving into progression MetaHIIT: 12.5 CrossFit Open CrossFit Games Open Workout 12.5 Complete as many reps as possible in 7 minutes following...

12Feb2014

Strength/Skill 500 Meter Row then 5k Meter Row MetaHIIT: 15 min AMRAP 15 x Wall Ball 10 x Push ups 5 x Virtual Shovel (each side) Post your scores to the...