Banded KBS 30/30×3 Toe Drags x3 “Nicole” AMRAP 20 minutes Run 400 meters Max rep Pull-ups
Read More(Elevated -Adv )RDL 8-8-8-8 ALT wt Pullups 5-5-5-5 OHS @ 22×1 3-3-3-3 Complete the following in 15 Minutes 500m Row 35 Power Cleans (135\95) 35 KBS (55/35) 35 Wall Balls 30 Box Jumps 200M Run x2 in any order
Read MoreDBL KB (Not DB) Front Squat 5×5 (2 sec pause) Front Squat Heavy single (4 sets to get there) 7 RFT 5 Power Snatch (95/55) 5 Dips 5 Pullups + 30 Hollow Rocks
Read MoreBack Squat 3-3-3 @ 80% Every 90 seconds x6 2 Snatch DL + (3 sec pause) H.Snatch (Full Squats) Snatch Pulls 3-3-3-3 For Time: Run 200m 10 OHS (95/65) Run 200m 10 Thrusters (95/65) Run 200m *10 Power Clean (115/75) wt change Run 200m
Read MoreEvery 30 sec x10 1-2 MU /Dips/Pullups (As per Coach) Press 5×5 @70% Max P.Press (2 attempts) For Time: 25 toes-to-bars 50 double-unders 15 -9 – 6 squat cleans, 135 / 85 lb.
Read MoreWe have quite a few nurses at Shinobi and we want to give them another shout out as this was nurses week. This week we continued our running focus even though the weather wasn’t as cooperative. For those of you who like watching competitive exercising, the regional round of the Crossfit Games season started this […]
Read MoreBench Press 5×5 ALT L-Sit x5 (2 attempts per set) Muscle Snatch – Heavy 3 Snatch Pulls 3-3-3-3 (Straps can be used) 5 Mins 10 P.Cleans 5 Bar\Ring Muscle Ups rest 3 Mins 5 Mins 15 Front Squats 100M Run rest 3 Mins 400m Run
Read MoreWT Dips 4 x6-8 ALT Pendlay Rows 4x 6-8 Wt Planks 4 x60 sec 3 Min= 5 OH Lunges + 5 Plate touch Burpees 1 Min Rest 3 min = 10 KBS\Push Up 1 Min Rest 3min = Max Shuttle Sprints
Read MoreBench Press 5×5 ALT L-Sit x5 (2 attempts per set) Front Squat @ 23×4 3-3-3-3 4RFT Run 200m 5 Squat Snatch 5 Hop over Burpees 10 Wall Balls
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