December 20, 2019 “Friday Fun Day” Complete as 5 Giant Sets: 10-8-6-4-2 of: Bench Press (Progressive loading) *Complete 20 Banded Pull Aparts after each set. AND 10-8-6-4-2 of: Deadlifts (Progressive loading) *Complete 25 Abmat Sit ups or 15 GHD Sit ups after each set. This is NOT a For Time workout, but move with purpose. ...Read More
December 19, 2019 Metcon: (For time) 9 Laps of Gym 27 Burpee Pull ups 7 Laps of Gym 21 Burpee Toes-to-Bar 5 Laps of Gym 15 Burpee Chest-to-Bar Pull ups 3 Laps of Gym 9 Burpee Bar Muscle ups Gymnastics: 10:00 to Establish: Max Height PVC Pipe Jump OverRead More
December 17, 2019 Metcon: Every 4:00 x 5 Rounds 15/12 Calorie Bike 12 Bar Facing Burpees 9 Shoulder to Overhead (155/105) Accessory Work: 10:00 – 15:00 of: Peg Board Practice/Peg Board Pull ups AND Core Work HAPPY BIRTHDAY to CrossFit member, Tina Goble. Have a GREAT DAY!!!Read More
December 16, 2019 Metcon: 3 Rounds for time: 30 Wall Balls (20/14) 20/16 Calorie Row 10 Ring Muscle ups (15 Ring Dips) *Complete on a 2:00 ON/1:00 OFF clock. Strength: Back Squat 4 x 3 @ 75% Rest as needed between sets.Read More