2018-03-17 00:00
Fitness Scaled 18.4 For time: 21 deadlifts (135/95) 21 hand-release push-ups 15 deadlifts (135/95) 15 hand-release push-ups 9 deadlifts (135/95) 9 hand-release push-ups 21 deadlifts (185135)… Read More
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Collection of articles focused on best practices in training CrossFit competitors - program design, performance psychology, assessment, and more.
2018-03-16 00:00
Fitness A. Snatch pull 5×1; Building; Rest 2 min B. 3 sets on 4 minute interval @ escalating pace per set: 20 box jumps, step down 30 lunges, alternating + 3 sets on a 4 minute interva… Read More
2018-03-15 00:00
Fitness A. E45s for 9 min: 1 power clean – 1s pause in receiving position B. 5 rounds: 10 DB shoulder-to-overhead 7 bike/row calories 10 DB hang power cleans 7 bike/row calories 10 bur… Read More
2018-03-14 00:00
Fitness A. 10 min kipping skill work B. E90s for 6 sets: Sets 1-2: 8-10 push-ups, hand-release + 45s bear crawl Sets 3-4: 8-10 DB curl and press + 45s KB/DB farmers hold (tough) Sets 5-6: 8… Read More
2018-03-13 00:00
Don’t forget to sign up for our Webinar: How to Handle Longer Workouts? Fitness A. EMOTM 8: 3 power snatches w/ 1s pause in receiving position B. Back squats 4×2; Building; Rest… Read More
2018-03-12 11:36
Fitness EMOTM 8: 1st: 20-30s/side single-arm KB/DB front rack hold 2nd: 10-20s hang from pull-up bar or hang from rings in ring row + (Rest 2 min) + 16 min: 1 min assault bike/row 1 min manm… Read More
2018-03-11 01:00
Enjoy a Ted Talk! Read More
2018-03-10 01:00
Fitness Scaled 18.3 – Time Cap 14 Minutes 2 rounds for time of: 100 single-unders 20 overhead squats 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches… Read More
2018-03-09 01:00
Fitness A. Clean pull 5×1; Building; Rest 2 min B. 3 sets on 4 minute interval @ escalating pace per set: 21 wall balls 15 Russian KB swings 9 goblet squats + 3 sets on a 4 minute inte… Read More
2018-03-08 01:00
Fitness A. E45s for 9 min: 1 power snatch – 1s pause in receiving positions B. 10 min AMRAP: 20 row/bike calories 10 DB snatches, alternating 20 row/bike calories 5/arm single-arm DB t… Read More
2018-03-07 01:00
Fitness A. 10 min pistol skill work B. E90s for 6 sets: Sets 1-2: 10 double DB bent over rows + 45s KB/DB farmers hold (tough) Sets 3-4: 10 DB floor press + 45s bear crawl Sets 5-6: 10 doubl… Read More
2018-03-06 01:00
Fitness A. EMOTM 8: 3 power cleans w/ 1s pause in receiving position B. Front squats 4×2; Building; Rest 2 min C. 10 min AMRAP: 10 suitcase deadlifts, right 7 assault bike/row calories… Read More
2018-03-05 01:00
Fitness EMOTM 8 — partners alternate stations: 1st: 20-30s/side single-arm KB/DB front rack hold 2nd: 10-20s hang from pull-up bar or hang from rings in ring row + (Rest 2 min) + 16 mi… Read More
2018-03-04 01:00
Enjoy a podcast! Read More
2018-03-03 01:00
Fitness Scaled 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (35/20) Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Performanc… Read More
2018-03-02 01:00
Fitness A. Snatch pull 4×1.1; Rest 2 min B. 3 sets on 4 minute interval @ escalating pace per set: 12 DB clean & jerk 12 DB front rack walking lunges 12 assault bike/row calories +… Read More
2018-03-01 01:00
Fitness A. E30s for 8 min: Hang power clean – 1s pause in receiving position B. 3 min AMRAP: 10 DB snatches, alternating 10 burpees + (Rest 3 min) + 3 min AMRAP: 10 renegade rows, no p… Read More
2018-02-28 01:00
Fitness A. 10 min kicking into a handstand skill work B. EMOTM 9: Mins 1-3: 8 DB Z press + 5 push-ups, hand-release Mins 4-6: 8 double DB bent over rows + 5 push-ups, hand-release Mins 7-9:… Read More
2018-02-27 01:00
Fitness A. EMOTM 8: 3 push jerks w/ 1s pause in receiving position B. Back squats 4×3; Building; Rest 2 min C. 5 rounds for time: 10 Russian KB swings 10 goblet squats 10 goblet step-u… Read More
2018-02-26 01:00
Fitness EMOTM 8 — partners alternate stations: 1st: 20-30s/side single-arm KB overhead hold 2nd: 30-45s good mornings (light) + (Rest 2 min) + 16 min – partners alternate station… Read More
2018-02-25 01:00
Enjoy a podcast! Bryan Caplan on the Case Against Education | EconTalk | Library of Economics and Liberty Bryan Caplan of George Mason University and the author of The Case Against Education… Read More
2018-02-24 01:00
Fitness Scaled 18.1 Complete as many rounds as possible in 20 minutes of: 8 hanging knee-raises 10 dumbbell hang clean and jerks 35/20 row 14/12-cal Performance 18.1 Complete as many rounds… Read More
2018-02-23 01:00
Fitness A. Clean pull 4×1.1; Rest 2 min B. 3 sets on 4 minute interval @ escalating pace per set: 15 assault bike/row calories 15 wall balls 15 box jumps, step down + 3 sets on a 4 min… Read More
2018-02-22 01:00
Fitness A. E30s for 8 min: 1 hang power snatches w/ 1s pause in receiving position B. 3 min AMRAP: 10 DB front squats 10 burpees + (Rest 3 min) + 3 min AMRAP: 10 DB hang squat cleans 10 burp… Read More
2018-02-21 01:00
Fitness A. 10 min kipping skill work B. EMOTM 9: Mins 1-3: 3-5 vertical ring rows + 8 push-ups, hand-release Mins 4-6: 3-5 strict hanging leg raises + 5 ball slams Mins 7-9: 8 double DB bent… Read More
2018-02-20 01:00
Fitness A. EMOTM 8: 3 clean high pulls *Build in weight but keep this very sharp technique-wise. B. Front squats 4×3; Building; Rest 2 min C. 10 min AMRAP: 10 DB hang power cleans 10 a… Read More
2018-02-19 01:00
Fitness EMOTM 8 — partners alternate stations: 1st: 30-45s double KB front rack hold 2nd: 30-45s single-leg squats off of box + (Rest 2 min) + 16 min – partners alternate station… Read More
2018-02-17 01:00
Fitness In teams of two — @ 0:00-15:00 – partners switch as necessary— 10 rounds: 15/12 assault bike or row calories 10 hanging leg raises *15 minute cap + (Rest until&hell&hell…Read More
2018-02-16 01:00
Fitness A. FAST warm-up B. 10 rounds: 10 single-unders 10 box jumps, step down 10 Russian KB swings *20 minute cap Performance A. FAST warm-up B. 10 rounds: 35 double-unders 9 power cleans (… Read More
2018-02-15 01:00
Fitness A. Power snatch Build to a tough 1.1 for today with perfect technique B. 15 min AMRAP: 15 double KB deadlifts 15 bike/row calories 15 DB shoulder-to-overhead 15 bike/row calories Per… Read More
2018-02-14 01:00
Fitness A. 10 min kipping skill work B. EMOTM 9: Mins 1-3: 6-8 DB curl and press Mins 4-6: 6-8 vertical ring rows Mins 7-9: 6-8 DB Z press C. 10 min AMRAP: 5 push-ups 10 ball slams 15 air sq… Read More
2018-02-13 01:00
Fitness EMOTM 8: 1st: 20-30s strict hanging leg raises 2nd: 30-45s single-leg squats off of box, alternating + (Rest 2 min) + 20 min: 30s reverse lunges, alternating -Rest 30s 30s burpees -R… Read More
2018-02-12 01:00
Fitness In teams of two, partners alternate as necessary— From 0:00-10:00— 4 rounds: 15 DB hang power cleans 15 DB thrusters 15 DB hang power cleans 15 wall balls *Rest the remai… Read More
2018-02-10 01:00
Fitness In teams of two – partners switch as necessary — For time: 25 ball slams 20 wall balls 30 hang power cleans (moderate weight) 25 ball slams 20 box jumps, step down 24 han… Read More
2018-02-09 01:00
Fitness A1. Strict press 4×2; Across; Rest 1 min A2. Supinated bent over rows 4×2 Across; Rest 1 min *Heavier than last time. B. 2 sets— 1 min D-ball bear hug hold (heavy)… Read More
2018-02-08 01:00
Fitness A. Power clean Build to a tough 1.1.1 for today with perfect technique B. Back squat 4×2; Across; Rest 2 min *Shoot for heavier than last time. C. 2 min AMRAP: 7 unbroken hang… Read More
2018-02-07 01:00
Fitness A. FAST warm up- (:20/:10) (w/r) 1. DB snatches/ ring support hold 2. Banded good morning/ shoulders 45 degrees 3. Assault Bike/ seated DB bent over row 4. GHD back extensions/ strai… Read More
2018-02-06 01:00
Fitness A. Power snatch Build to a tough 1.1.1 for today with perfect technique B. Snatch-grip RDL – no hook grip 3×8-10; 31×1 tempo; Rest 90-120s C. 7 min AMRAP: 3-6-9-12… Read More
2018-02-05 02:09
Fitness In teams of two, partners alternate as necessary— From 0:00-10:00— 40 DB lunges, alternating 50 Russian KB swings 40 DB lunges, alternating 50 Russian KB swings 40 DB lun… Read More
2018-02-03 01:00
Fitness In teams of two – partners switch as necessary — For time: 25 ball slams 20 box jumps, step down 30 D-ball over shoulder 25 ball slams 20 box jumps, step down 24 D-ball o… Read More
2018-02-02 01:00
Fitness A. 10 min support on rings instruction B. 3 sets: AMSAP support on rings – either in dip position or in ring push-up position 30-60s plank -Rest 2 min C. 9 min AMRAP: 3-6-9-12… Read More
2018-02-01 01:00
Fitness EMOTM 8: 1st: 20-30s supinated hang from pull-up bar 2nd: 30-45s single-leg squats off of box, alternating *Foot doesn’t touch ground on single-leg squats. + (Rest 2 min) + 20… Read More
2018-01-30 13:00
Fitness A1. Strict press 4×3; Across; Rest 1 min A2. Supinated bent over rows 4×43 Across; Rest 1 min *Heavier than last time. B. 2 sets— 3 min AMRAP @ 85%: 1 min single-ar… Read More
2018-01-30 02:50
Fitness A. Power clean + Hang power clean 4x(1+1); Rest 1-2 min *Build as able but maintain good positions. *Hang onto the bar between sets. B. Back squat 4×3; Across; Rest 2 min *Shoo… Read More
2018-01-29 04:26
Fitness In teams of two, partners alternate as necessary— From 0:00-10:00— 30 burpee box jumps 50 DB hang clean & jerks 20 burpee box jumps 50 DB hang clean & jerks *Rest… Read More
2018-01-27 03:58
Fitness In teams of two — 10 min AMRAP – partners switch as necessary: 20 double KB deadlifts 20 box jumps, step down + (Rest 5 min) + 10 min AMRAP – partners switch as nec… Read More
2018-01-26 04:51
Fitness A. (:20/:10) (w/r) 1. KB swings right/ band chops right 2. KB swings left/ band chops left 3. Assault Bike/ push ups flip 2 dip 4. Deadlifts/ straight leg sit ups w/ weight 5. Treadm… Read More
2018-01-25 05:45
Fitness A. Power snatch w/ 1s pause in receiving position 4×1.1; Rest 1-2 min B. Double overhand clean-grip RDL – no hook grip 3×6-8; 31×1 tempo; Rest 90-120s C. 7 mi… Read More
2018-01-24 04:25
Fitness A. 10 min kipping knees-to-elbows skill instruction B. 3 sets: 10 vertical ring rows 10 standing hammer curls (tough) -Rest 2 min C. 14 min AMRAP: 50 row/bike calories 40 goblet squa… Read More
2018-01-23 05:44
Fitness EMOTM 8: 1st: 20-30s hang from rings 2nd: 30-45s wall sit at parallel (Rest 2 min) + 20 min: 30s single-unders/double-unders -Rest 30s 30s air squats -Rest 30s 30s burpees -Rest 30s… Read More
2018-01-22 22:14
Fitness In teams of two, partners alternate as necessary— From 0:00-10:00— 50 wall balls 50 burpee box jumps 50 wall balls *Rest the remainder of the time if completed. **Use mod… Read More
2018-01-20 04:00
Fitness In teams of two — 10 min AMRAP – partners switch as necessary: 30 DB snatches, alternating 20 assault bike/row calories + (Rest 5 min) + 10 min AMRAP – partners swi… Read More
2018-01-19 04:09
Fitness A1. Strict press 4×4; Across; Rest 1 min A2. Supinated bent over rows 4×4; Across; Rest 1 min *Heavier than last time. B. 2 sets— 3 min AMRAP @ 85%: 1 min DB thrust… Read More
2018-01-18 04:42
Fitness A. Power clean w/ 1s pause in receiving position 4×1.1; Rest 1-2 min *Build as able but maintain good positions. B. Back squat 4×4; Across; Rest 2 min *Shoot for heavier… Read More
2018-01-17 06:13
Fitness A. (:20/:10)- 2 people per station. Trade exercises before moving to next station. Fits 16 people will take 8:00. 1. DB Clean & jerk- right/DB clean & jerk- left 2. Burpees/… Read More
2018-01-16 04:02
Fitness A. Power snatch w/ 1s pause in receiving position 4×1.1.1; Rest 1-2 min B. Double overhand clean-grip RDL – no hook grip 3×8-10; 31×1 tempo; Rest 90-120s C. 7… Read More
2018-01-15 04:24
Fitness In teams of two, partners alternate as necessary— From 0:00-10:00— 50 DB snatches, alternating 50 wall balls 50 DB snatches, alternating 50 wall balls *Rest the remainder… Read More
2018-01-13 04:04
Fitness In teams of two — 20 min AMRAP – partners switch as needed: 25’ KB goblet lunges 20 DB push presses 25’ KB goblet lunges 20 double KB deadlifts + (Rest 5 min)… Read More
2018-01-12 04:03
Fitness A. 10 min handstand hold against wall skill instruction B. 3 sets: 30s pike box handstand walking, clockwise 30s pike box handstand walking, counterclockwise -Rest 2 min C. From 0:00… Read More
2018-01-11 04:03
Fitness EMOTM 8: 1st: 20-30s hang from pull-up bar 2nd: 30-45s wall sit at parallel + (Rest 2 min) + 20 min: 30s DB front squats (unbroken for 30s) -Rest 30s 30s DB suitcase hold, right (hea… Read More
2018-01-10 05:04
Fitness A1. Strict press 4×5; Across; Rest 1 min A2. Supinated bent over rows 4×5; Across; Rest 1 min B. 3 sets— 3 min AMRAP @ 85%: 1 min single-unders 1 min standing lunge… Read More
2018-01-09 04:34
Fitness A. Power clean w/ 1s pause in receiving position 4×1.1.1; Rest 1-2 min B. Back squat 4×5; Across; Rest 2 min C. 5 min AMRAP: 10 Russian KB swings (moderately tough) 10 bu… Read More
2018-01-08 04:00
Fitness In teams of two, partners alternate as necessary— From 0:00-10:00— 80-100 wall balls 80-100 box jumps, step down *Rest the remainder of the time if completed. From 10:00… Read More
2018-01-06 04:14
Fitness A. EMOTM 15: 1st: 20-30s/side side plank 2nd: 30-45s wall sit at parallel 3rd: 20-30s/side waiter’s hold B. 2000m row -Into 10 rounds: 10 DB snatches, alternating 10 burpees -I… Read More
2018-01-05 03:52
Fitness A. Back squat Build to a 5RM for today in 15 min B. 12 min AMRAP: 3-6-9-12…DB thrusters (25/hand – 15/hand) 3-6-9-12…row/bike calories Performance A. Back squat B… Read More
2018-01-04 03:26
Fitness A1. Pendlay row Build to a 3RM @ 30×0 tempo A2. Close-grip bench press Build to a 3RM @ 30×0 tempo *10 min clock. Alternate movements as you build. B. 20 min AMRAP: 5 ver… Read More
2018-01-03 04:36
Fitness + Performance A. Rear-foot elevated split squat Build to an 8RM per side @ 30×1 tempo in 10 min *Load with DBs at sides. B. 3 rounds: 1 min suitcase hold, right (moderate) 1 mi… Read More
2018-01-02 03:16
Fitness A. Power clean Build to a tough 1.1.1 for today in 10 min B. Push jerk Build to a tough 3 for today in 10 min *Take from the rack. C. 8 min AMRAP: 10 assault bike calories 5 hang pow… Read More
2017-12-30 04:16
Fitness In teams of two — 20 min AMRAP – partners switch as needed: 25’ DB front rack walking lunges 20 DB hang power cleans 25’ DB front rack walking lunges 20 DB sh… Read More
2017-12-29 05:06
Fitness & Performance 10 min AMRAP @ 85%: 5 box jumps, step down (24”/20”) 10 DB snatches, alternating (50/35) 5 box jumps, step down (24”/20”) 10 burpees, no pus… Read More
2017-12-28 05:15
Fitness A. Back squat Build to a tough 5 for today @ 30×1 tempo in 10 min B. For time: 27-21-15-9 row/bike calories 9-15-21-27 thrusters *12 min cap. Performance A. Back squat Build to… Read More
2017-12-27 04:25
Fitness A. E30s for 6 min: 1st: 2 Pendlay rows (tough) 2nd: 2 strict presses (tough) + (Rest 2 min) + 3 min AMRAP: Vertical ring rows + (Rest 2 min) + 3 min AMRAP: Push-ups w/ perfect techni… Read More
2017-12-26 04:35
Fitness A. EMOTM 12: 1st: 30-45s single-arm KB deadlifts, right (tough) 2nd: 30-45s rear-foot elevated split squats, right (unloaded) 3rd: 30-45s single-arm KB deadlifts, left (tough) 4th: 3… Read More
2017-12-23 03:57
“12 Days of Christmas” 1 wall climb 2 strict pull-ups 3 hang power snatches (115/75) 4 burpee box jumps (24”/20”) 5 box jumps, step down (24”/20”) 6 thrus… Read More
2017-12-22 05:15
Fitness A. E90s for 6 sets: 1st: 1.1 power cleans w/ pause at mid-shin and in receiving position 2nd: 1.1 power cleans B. E90s for 4 sets: 2 halting clean deadlifts to mid-thigh + 2 clean pu… Read More
2017-12-21 04:05
Fitness & Performance E10min for 4 sets: 30s single-unders 30s double-unders 30s single-unders 30s double-unders 1 min assault bike or row @ 85% 1 min assault bike or row @ 50% 30s step… Read More
2017-12-20 04:09
Fitness A. EMOTM 12: 1st: 5 back squats @ 30×1 tempo 2nd: 45s Cossack squats, alternating 3rd: Rest *Build in weight as able on back squats. B. EMOTM 8: 1st: 8-10 staggered stance good… Read More
2017-12-19 06:47
Fitness A. EMOTM 6: 1st: 5-7 DB Z press @ 20×0 tempo 2nd: 30-45s DB see-saw bent over rows @ 1111 tempo + (Rest 2 min) + 5 min AMRAP: 5 push-ups, hand-release 5 ring rows B. 5 min AMRA… Read More
2017-12-18 04:32
Fitness A. E45s for 12 sets: 1st: 20-30s anti-rotational front plank, alternate arms throughout 2nd: 30s farmer’s hold w/ KBs (heavy) 3rd: 10-30s hollow hold 4th: 30s farmer’s ho… Read More
2017-12-16 03:58
Fitness In teams of two — 20 min AMRAP – partners switch as needed: 25’ KB goblet walking lunges 8 burpees 25’ KB goblet walking lunges 8 D-ball over shoulder (modera… Read More
2017-12-15 03:54
Fitness A. E90s for 3 rounds: 1st: 4 clean-grip RDLs @ 40×0 tempo *Heavier than last time. 2nd: 30s/side jumping lunges B. EMOTM 8: 1st: 30-45s kneeling push presses 2nd: 30-45s wall b… Read More
2017-12-14 05:00
Fitness A. E90s for 6 sets: 1.1 power clean w/ 1s pause above-the-knee and in receiving position *Start moderate and build per set as able while maintaining good positions. **Heavier than la… Read More
2017-12-13 06:08
Fitness & Performance E8min for 4 sets: 2 min wall balls (20 to 10’/14 to 10’) 1 min assault bike or row @ 85% 1 min assault bike or row @ 50% 2 min box jumps, step down (24… Read More
2017-12-12 06:55
Fitness A. EMOTM 12: 1st: 5 back squats @ 30×1 tempo 2nd: 45s reverse lunges off of 2” platform, alternating 3rd: Rest *Build in weight as able on back squats. B. EMOTM 8: 1st: 8… Read More
2017-12-11 04:26
Fitness A. E45s for 12 sets: 1st: 20-30s anti-rotational front plank – alternate arms throughout 2nd: 20-30s crab plank 3rd: 20-30s anti-rotational front plank – alternate arms t… Read More
2017-12-09 04:13
Fitness In teams of two — 20 min AMRAP – partners switch as necessary: 4-8-12-16…DB snatch, alternating 4-8-12-16…burpees 4-8-12-16…assault bike calories -In… Read More
2017-12-08 04:12
Fitness A. EMOTM 6: 1st: 6-8 DB Z press @ 20×0 tempo 2nd: 6-8/arm single-arm DB row @ 20×0 tempo -Into EMOTM 6: 1st: 30-45s banded tricep kickbacks @ 1111 tempo 2nd: 30-45s DB pu… Read More
2017-12-07 05:37
Fitness A. E90s for 3 rounds: 1st: 5 clean-grip RDLs @ 40×0 tempo *Heavier than last time. 2nd: 60s reverse lunges off of 2” platform, alternating @ 20×0 tempo B. EMOTM 8:… Read More
2017-12-06 05:01
Fitness A. E90s for 6 sets: 1.1.1 power clean w/ 1s pause above-the-knee and in receiving position *Start moderate and build per set as able while maintaining good positions. B. E90s for 6 s… Read More
2017-12-05 07:20
Fitness & Performance E6min for 5 sets: 2 min assault bike or row 1 min DB snatches, alternating (50/35) 1 min box jumps, step down (24”/20”) *Bike and row starts at 50% effo… Read More
2017-12-04 04:02
Fitness A. E45s for 12 sets: 1st: 20-30s FLR on rings – in external rotation if possible 2nd: 30s suitcase hold, right 3rd: 20-30s FLR on rings – in external rotation if possible… Read More
2017-12-02 05:38
Fitness In teams of two, partners switch as necessary — 20 min AMRAP: 10 D-ball squat cleans 25’ D-ball Zercher carry 10 burpees 10 D-ball squat cleans 25’ D-ball Zercher c… Read More
2017-12-01 04:22
Fitness A. EMOTM 12: 1st: 5 back squats @ 30×1 tempo 2nd: 45s step-ups, alternating 3rd: Rest *Build in weight as able on back squats. B. EMOTM 8: 1st: 8-10 double DB RDLs @ 30×0… Read More
2017-11-30 04:04
Fitness A. EMOTM 6: 1st: 6-8 DB bench press @ 20×0 tempo 2nd: 6-8 double DB bent over row @ 20×0 tempo -Into EMOTM 6: 1st: 30-45s seated DB tricep extensions @ 1111 tempo 2nd: 30… Read More
2017-11-29 06:03
Fitness A. E90s for 3 rounds: 1st: 6 clean-grip RDLs @ 40×0 tempo 2nd: 60s reverse lunges, alternating @ 20×0 tempo B. EMOTM 8: 1st: 30-45s banded good mornings 2nd: 30-45s seate… Read More
2017-11-28 06:40
Fitness A. E90s for 6 sets: 1.1.1 power clean w/ 1s pause below-the-knee and in receiving position *Start moderate and build per set as able while maintaining good positions. B. E90s for 6 s… Read More
2017-11-27 04:34
Fitness A. EMOTM 9: 1st: 20-40s FLR on rings – in external rotation if possible 2nd: 30-45s suitcase hold, right 3rd: 30-45s suitcase hold, left B. In teams of two: 5 min AMRAP: Burpee… Read More
2017-11-25 03:19
Fitness In teams of two, partners switch as necesary — 20 min AMRAP: 5 DB power cleans 10 ball slams 15 assault bike/row calories -Into 20 min AMRAP: 5 DB Z press (tough) 10 hanging le… Read More
2017-11-24 03:38
“Hope Gone Bad” 3 rounds: 1 min AMRAP burpees 1 min AMRAP power snatches (75/55) 1 min AMRAP box jumps, step down (24”/20″) 1 min AMRAP thrusters (75/55) 1 min AMRAP… Read More
2017-11-23 03:35
Turkey Day Read More
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