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April 26, 2019 Friday

Channel your inner Evan Miller...zero strategy, no pacing, just 0-60 in less than 5 seconds

PLEASE READ INSTRUCTIONS CAREFULLY! Total workout is 2 Rounds. You go through each different AMRAP twice, with a 2 minute rest between each AMRAP. People can start on either AMRAP to save space and dumbbells

Channel your inner Evan Miller...zero strategy, no pacing, just 0-60 in less than 5 seconds

PLEASE READ INSTRUCTIONS CAREFULLY! Total workout is 2 Rounds. You go through each different AMRAP twice, with a 2 minute rest between each AMRAP. People can start on either AMRAP to save space and dumbbells


April 25, 2019 Thursday

#FunctionalPumpSesh

One arm rows are 6 reps per side Split Lunges are 6 reps per side For the Waiters/Farmers combo you will do 50ft. with one arm overhead and 50ft. with the other arm overhead.


April 24, 2019 Wednesday

Running with...DIANE?! It's a trap!


April 23, 2019 Tuesday

Time to nut up, or shut up

It's a bold strategy, Cotton. Let's see if it pays off for 'em.

SEND IT


April 22, 2019 Monday

Many CrossFitters enter, only one leaves...welcome to the THUNDERDOME

Just get it done


April 20, 2019 Saturday

Read the notes

AMRAP 4 minutes: Handstand push-up AMRAP 3 minutes: Echo Bike cals (LEGS ONLY) AMRAP 2 minutes: V-up AMRAP 1 minute: Hand release push-up Complete with a partner. Once partner 'A' completes the handstand push-up, partner 'B' starts. Rest as needed after both athletes finish, then into part 2.

In teams of 2, complete 300 Wall Ball


April 19, 2019 Friday


April 18, 2019 Thursday

Take 12-15 minutes and build to a tough single clean and push jerk.


April 17, 2019 Wednesday

Adjust 30 bar muscle-ups to chest to bar pull-ups or kipping pull-ups and bench dips for today. 30-40 reps of each. Keep moving.


April 16, 2019 Tuesday

3 sets of 5 per leg


April 15, 2019 Monday

EMOM 16 minutes: Odd- 3 deadlift + 7 push press Even- 10 DB Overhead Lunge + 8 Burpees

EMOM 16 minutes: Odd: 3 Deadlift (275/185) + 7 Push press (115/75) Even: 10 Alt DB OH walking lunge steps (5/side 50/35) + 8 Burpees -This can be performed with in groups of two in order to reduce the number of barbells needed.


April 13, 2019 Saturday

Teams of 2

"I go, you go" format. Partner 1 does the DL, then partner 2 Partner 1 does the over under, then partner 2 Continue till 4 rounds are completed.


April 12, 2019 Friday


April 11, 2019 Thursday


April 10, 2019 Wednesday

Check the Notes!

EMOM 40 min Min 1: Row 20/17 Cal Min 2: 5 T2B + 5 Strict Press


April 09, 2019 Tuesday


April 08, 2019 Monday


April 06, 2019 Saturday

Partner Workout

Partners alternate rounds.....each person does 5 rounds. Treat each interval as a sprint! If 30/24" is easy, go 36/30"


April 05, 2019 Friday

Use this section to help refine technique and to prep for part 1. Build heavy, but only if technique is solid.


April 04, 2019 Thursday


April 03, 2019 Wednesday

3 rounds for time of: 25 Pull-ups 75 Box Step-ups (20/18) at 15:00, start 2 Rounds for time of: 25 Push Jerks (115/75) 75 Double unders

3 rounds for time of: 25 Pull-ups 75 Box Step-ups (20/18) at 15:00, start 2 Rounds for time of: 25 Push Jerks (115/75) 75 Double unders


April 02, 2019 Tuesday

Partner Workout, part 2

4 rounds Partner 1: 1:00 max rep dumbbell bent over row Partner 2: 1:00 max rep dumbbell bent over row Partner 1: 1:00 max rep ring push-up Partner 2: 1:00 max rep ring push-ups Rest 1:00 8 rounds Partner 1: 1:00 max calorie row Partner 2: 1:00 max calorie row *Score is total number of reps on the 2 sections. **Groups can start on the row section as need to make use of the equipment. ***Guys try to achieve 20 calories on the row, ladies try to achieve 15 cals.