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Friday, January 17, 2020


A. AB or row 30 sec at max effort; rest 1 min x 10 sets

B. For time:

100 wall ball 20,14

50 burpees

25 handstand push-ups

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Friday, March 1, 2024

CrossFit Open 24.1 For Time:21 Dumbbell Snatch, arm 1 (50/35 lbs.)21 Burpees over Dumbbell21 Dumbbell Snatch, arm 221 Burpees over Dumbbell15 Dumbbell Snatch, arm 115 Burpees over Dumbbell15 Dumbbell

Thursday, February 29, 2024

For total time Run 800m or row 1000m/800m + 6 rounds 5 front squats @ 135#/95# 10 Deadlifts @ 135#/95# 15 Ab mat sit-ups + Run 800m or Row 1000m/800m

Wednesday, February 28, 2024

A. Take 15 minutes to complete 4 sets of the following A1. Push Press x 5 reps w/ 2 sec pause overhead each rep A2. weighted strict pronated pull-up x3-4 reps or max strict reps in 45 seconds A3. Side

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