by Paul Dyck | Dec 30, 2018 | Group S&C Workout
Monday 12-31-18 5 RFT “Shrapnel” 100 Double Unders or 150 Single Skips 20 BB Thrusters 55/75# or 2 x Kettlebells @ 20/30# 15 DB Cleans 30/40# (front head of DB touches the ground each and every rep) 10 Box Over Burpees 20/24″ 5 Ring Muscle Ups / Dips...
by Ali Jacoby | Dec 29, 2018 | Group S&C Workout
Sunday 12-30-2018 Workout Of the Day 8 min EMOM odd: 7 devils press @30/45# even: 14 box jumps rest 3 mins 8 min EMOM odd: 14/12 cal row even: 12 wallballs @20/30# rest 3 mins 8 min EMOM odd: 8-10 DB hang C&J @30/45# even: 8-10 burpee box jump...
by Paul Dyck | Dec 28, 2018 | Group S&C Workout
4 rounds of… 3 min to complete: 15/18 kcal row 15 burpees T2B max reps Rest 3 min
by Paul Dyck | Dec 27, 2018 | Group S&C Workout
Friday 12-28-18 CrossFit: A. E2M – 8 3 Hang Squat Cleans B. 6 Min AMRAP @ 65/95# “Dirty Boy” 8 C&J 8 Back Squat Jumps Fitness: A. E2M – 8 3 Double Bell Clean & Front Squat 4 Chin-Ups 5 Push-Ups Row for Kcal with the remaining time in...
by Paul Dyck | Dec 26, 2018 | Group S&C Workout
Tuesday 12-27-18 A. EMOM 16 Odd: 2-5 Strict Pull-Ups / C2B Pull Ups Even: 5-6 Double Bell Strict Press B. 10 Min AMRAP @ 30/40# “Jingle Bells” 4 Double Bell C&J 6 Double Bell Front Squats 8 Walking Lunges (farmer carry style) 10 Bent Over Rows (supine...
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