25/6/17

25/6/17

A. 12 min EMOM Odd 6 HSPU Even 6-8 Strict Pull Ups or 8-10 Ring Rows B. 3 RFT of: 800m Run 12 power snatches #95/65 9 burpees

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23/6/17

23/6/17

"Funky Friday" A. 5 RFT:  8 DB Power Snatches (100/70) (4/side) 12 Burpee Box Jump Overs (24/20") B. For Quality 8 Rounds (20 sec. on 10 off) Tabata: Hollow Hold B. For Time: 2x 400m D-Ball/ Sandbag  Carry While Partner…

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5/6/17

5/6/17

A. Clean and Jerk 60% 2 70% 2 75 % 2 80 2 85 2x2 90 2x1 B. Teams of 2: AMRAP 20 12 Cal 10 Burpee BJ 12 Thrusters 65/45 One partner does one round at a time.

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1/6/17

1/6/17

A. Strict Press 3-3-3-3-3 B. 10 Rounds of: 50 Foot Sled Push #185/1115 5 Tire Flips Rest 2 min   FOR SUPPLEMENTS OUR GYM ONLY USE CODE MEL 40  

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19/5/17

19/5/17

A. Snatch + 1 OHS (15min to build to a heavy complex) B. For Time: 27 Thrusters @95/65 200m Run 21 Thrusters 400m Run 15 Thrusters 600m Run 9 Thrusters 800m Run 3 Thrusters 1000m Run

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15/5/17

15/5/17

CJ CUMMINGS strongest kid in MERICA A. Sumo Deadlifts 5-5-5-5-5 B. For Time 100 f. OH DB Lunges 100 DU 50 WB 10 Rope Climbs / 30 Ring Rows 50 WB 100 DU 100 f. OH DB Lunges  

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CrossFit And Supplements

CrossFit and Supplements

The CrossFit community has always prided itself on being “Pure” when it comes to training and as a result, supplements have a difficult time breaking into the community. There’s a good reason for that. Our community values overall health, and…

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19/1/16

19/1/16

Back Squat 80%x 3 reps, 90%x 2 100% 1+ reps (Last set is a for max reps) 10 min EMOM Odd 20 Cal Even 50 DU Core: 3 x 1min Plank Front, L-Side and R-Side

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Lift Heavy Get Strong!

Lift Heavy Get Strong!

A. Strict Press 5-3-2-1-1-1-1-1 B. 7min AMRAP 10 HSPU 20 KB Swings C. 75 Hollow Rocks BARBELL CLUB Barbell Complex A. 7 Rounds of: 1 Snatch Grip Push Press + 1 Snatch Balance + 1 OHS B. 1 RM Clean…

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