A) 5 sets of: Front Squat x 5 reps Rest 2 minutes B) Row 5000 meters with the monitor flipped over out of view. Only at the 15 minute mark can you turn the screen over to finish with stats in your view. A) 5 sets of: Front Squat x 5 reps Rest 2...
Read moreThe Things That Come to Those Who Wait- Racked A) 15 minutes to build to a 5 rep max Close Grip Bench Press B) 6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Strict Handstand Pushups
Read moreA) Every minute, on the minute, for 12 minutes (3 sets of each): Minute 1: Ring Pull-Up x 3-5 reps Minute 2: Strict Pullups x 3-5 reps Minute 3: Landmine Rows x 8-10 reps (Left Arm) Minute 4: Landmine Rows x 8-10 reps (Right Arm) B) On the...
Read moreOpen Registration is Live -CrossFit A) On the minute, for 10 minutes: 1 Power Clean + 1 Push Jerk + Split Jerk Load with 70-80% Push Press to drill technique B) 4 Rounds 21/15 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks 155/105 The weight...
Read moreThe Dunk take will be here Monday, the 21st! Lonely No Longer CrossFit Journal A) 3 Rounds For Times 50-ft Dumbbell Front Rack lunges 50/35 40 Double unders 30 Wallballs 20/14 20 Pull-ups 10 Burpees Rest 5 minutes between sets (Scale the volume...
Read morePierce County Deputy Daniel McCartney lost his life in the line of duty this week. He was fatally shot late Sunday night while responding to a burglary. He was 34 years old, and leaves behind a wife and 3 kids. He was also a CrossFit Coach and...
Read moreHandstand Like a Boss -Athlete Daily A) 4 Minute AMRAP 21 – 15 – 9: Calorie Assault Bike Thrusters 95/65 Rest 1 minute B) 4 Minute AMRAP 15 – 12 – 9: Row for Calories Hang Squat Cleans 95/65 Rest 1 minute C) 4 Minute AMRAP 12 – 9 – 6: Lateral...
Read moreA) 3 sets of: Single Arm Dumbbell Thruster x 10 reps each arm 50/30 Rest up to 90 seconds Strict Chinups x 15/10 reps in as few of fractions as possible (Pause for 2 seconds at the top of each rep) Rest up to 90 seconds B) 3 sets of: Dumbbell 3...
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