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April 27, 2017

A.Front Squat Set 1 – 50% of possible 1-RM x 5 reps Set 2 – 75% of possible 1-RM x 3 reps Set 3 – 85% of possible 1-RM x 1 rep Set 4 – 90-95% of possible 1-RM x 1 rep Set 5 – Test 1-RM Set 6 (optional) – Exceed Set 5 weight; Rest 2-3 ...

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April 26, 2017

A.4 Sets:2-4 Push Press60 Sec Rest60-90 Sec Ring Plank60 Sec RestB.5 Rounds For Max Reps:Against a 1 Min Running Clock, Complete:10 KB Swings 55/35 + Max Reps Thrusters 95/65 in Time Remaining*Rest 60 Secs B/T Rounds

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April 25, 2017

CrossFit Games Age Group Online Qualifier #1For time: 100 dumbbell snatches 50/35 80-calorie row 60 bar facing burpees 40 ring muscle-upsTime cap: 20 minutes

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April 24, 2017

A. 5 Sets: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 Secs Handstand Push-Ups x max reps Rest 2 mins B/T sets B. Three rounds for time of: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Jerks RX=155/105

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April 21, 2017

A.6 Sets:Snatch Balance + 3 Overhead SquatsRest 2-3 mins b/t setsB.For Time:12 Power Snatch 95/6512 Box Jumps 30/249 Power Snatch 115/759 Box Jumps6 Power Snatch 135/856 Box Jumps3 Power Snatch 155/953 Box Jumps1000m Row

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April 20, 2017

A.Take 15 to 20 Mins and Build to today's 5RM Push PressB.16 Min EMOM:Even Min-10 BurpeesOdd Min-5 G2O

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April 19, 2017

"Wes"For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a ...

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April 18, 2018

A.3 Sets:3 Back Squats @ 85-90% 1RMRest 60 Secs10-12 Single Arm DB RowRest 2 MinsB.For Time:1000m RowImmediately followed by 3 rounds of:30 Double Unders20 KB Swings 70/5510 Box Jumps 30"/24"*15 Min TimeCap

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April 17, 2017

A. Bench Press *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 1 rep @ 93-95% *Set 5 – 1 rep @ 97-99% *Set 6 – 1 rep @ 102% or moreB. Three rounds for max reps of: 60 seconds of Rowing for Calories Rest 15 ...

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April 14, 2017

A.Snatch8 Sets of 1.1.1 (rest 10 secs B/T singles)*Work up to a heavy weight over your sets*Rest 2 mins b/t setsB.7 Min AMRAP:7 Hang Snatch 135/9514 Toes to Bar

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