A) TGU 2-2-2 B) Every 90 Sec x5 P. Clean + Hang Clean + Jerk C) 12 min @ 90%: 10 OHS – 65lb/35 10 Step Down Box Jump – 24” 10 Lateral BB Burpees —5 min rest 8 min @ 75%: 4 Bear Crawl 15 KBS
Read More***For those participating in the Open, you have until 7pm today to submit your score*** A) Muscle Up Tech EMOTM x10 B) Every 90 sec x5 1 Snatch +2 OHS C) 15 mins @ 80% 3 WallWalk 6 KB Snatch 9 Box Jump 12 Burpees 15 Hollow Rocks
Read MoreOPENS WORKOUT 16.6 @ 10am 9AM Class: A) Banded KBS 30/30 x4 B) Bulgarian Split Squats 6-8 reps @ 31×1 (3 sets) C) 3 Rounds 15 R Leg Skips 15 L Leg Skips 10 Burpees 15 R Arm KBS 15 L Arm KBS
Read MoreFlashback Friday Today’s episode of Flashback Friday, we go back to FrostFit 2013 where Coach Rich and Coach Harvey both competed in. A) EMOTM x8 3-4 xHSPU B) Back Squat 12-15-20-25 C) 60/60 x3 wallbals KBS (55\35) Hollow Rocks
Read MoreThe Crossfit Games season starts today. Make sure to sign up Check out our roster here A) EMOTM x8 5 KB Snatch (alt) B) Hang P. Snatch from blocks (Heavy Single ) C) Every 90 Seconds x6 5 Thrusters + 10 Tabata alt HR\Situps
Read MoreA) Muscle Up Tech EMOTM x10 B) CGBP 5×5 C) 11.2 AMRAP in 15 minutes of: 9 Deadlifts (155lbs / 100lbs) 12 Push-ups 15 Box jumps (24″/20″)
Read MoreSkill of the Week – Ice Cream Makers It is not what you think. You don’t need to go to the store for this one folks. This is great for practicing the false grip and developing a strong core. It can be scaled with a band if needed. Two variations I want to show: Standard […]
Read MoreA) Double Unders 4×30/30 B) Front Squat – Heavy set of 5 C) 3mins: 2rds 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups 1 Min Rest 3mins: 2rds 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups 1 Min Rest 3mins: 2rds 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups […]
Read MoreA) EMOTM x8 3-4 xHSPU B) Weighted getups x20 C) 60/60 x2 L.Plate Burpee DU OH Lunge Row KBS
Read MoreThe article of the week is Would I Be Healthier If I Quit Drinking? I think the take away here is best summed up when the author states “drinking or not drinking isn’t about ‘healthy vs. not’. It’s about tradeoffs.” Let me know what you think. -Harvey A)Snatch Grip Press 5-5-5-5 B) Back Squat – […]
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