crossfit

Build to a 1 rep max Weighted Pull Up  or OTM for 5 comple 3 negativesThen 3 sets of 25% of total from Density Test... Read More

“Chest Hair”For Time21 Thrusters 135/95lbs400m run21 Bar Muscle Ups400m run21 Thrusters 135/95lbs

Strength & Conditioning ClassBuild to a 1 rep max Weighted Pull Up  or OTM for 5 comple 3 negativesThen 3 sets of 25% of total from... Read More

“Bel-Air”AMRAP n 15 Mnutes40 Double Unders20 DB Hang Clean & Jerks 70/50 (1 DB)40 Double Unders20/15 Cal Row Post WOD3 sets 20 Band Pull Aparts20 Band... Read More

Strict Press 1RM*10 minutes AMRAP in 12 Minutes50 Foot Walking Lunge 50/35s10 Burpees Over Dumbbells10 Pull Ups

Front Squat 1RM*10 minutes For Time18-15-12Power Clean 155/105Cal Bike

Bench Press 3×10@70% Dirt Nap 3 Rounds15 Hang Squat Cleans 115/75lbs15 Lateral Burpees over bar Post WOD3 rounds30s plank30s glute bridge hold10 hollow rocks10 arch rocks

“The Joker”For Time:1 Toes to Bar, 10 Deadlifts2 Toes to Bar, 9 Deadlifts3 Toes to Bar, 8 Deadlifts4 Toes to Bar, 7 Deadlifts5 Toes to... Read More

Build to a 1 rep max Weighted Pull Up  or OTM for 5 comple 3 negativesThen 3 sets of 25% of total from Density Test... Read More

“Fancy Pants”For Time:21 Hang Power Snatches, 200m Run21 Overhead Squats, 200m Run15 Hang Power Snatches, 200m Run15 Overhead Squats, 200m Run9 Hang Power Snatches, 200m... Read More