2023-04-03
Mon 3 Sets 8 Front/Back Squats 12 Weighted hanging knee raises — Every 4min x 4rds Run 200m 12 T2B...
2023-03-27
Monday 0-12: Heavy Deadlift (Double Overhand – no mixed grip) 12-24: 3xN Ring/Bar Dips; 3×1 Rope climb (legless if able)...
2023-03-20
Mon 0-12 min: Heavy Power Snatch + Hang Snatch 12-24 min: 3×40 Situps; 3xN strict Pullup AMRAP 121 Snatch3 C&J’s30...
2023-03-12
Monday– 0-12min Hang Snatch – work to heavy single*12-22min 3×N Strict Chin-up and 3×N Bar/Ring Dips *Pick a number of...
2023-03-06
Monday 0-10min Hang Snatch – work to heavy single12-22min 3×8 DB Bench and 3×12 Reverse Hyper or Back Extension —...
2023-02-27
Monday: 12min EMOM (alternate) 50′ KB OH Walking Lunge (switch arms after 25′) 1 Power Snatch >85% (inc) — 3...
2023-02-20
Monday Every 5min x 5 Rounds 2 Strict Press + 3 Push Press + 4 Push Jerk (one weight for...
2023-02-13
The CrossFit Open is back! It’s an annual worldwide competition held over a three-week period that allows you to test...
2023-02-06
We’re continuing with the cardio strength work this week. Hopefully everyone has used it as somewhat of a deload and...
2023-01-30
Switching up the strength training this month as everything is going to be on a clock. This should keep everyone...