Friday, 1/22/2021

A. Take 10-15 minutes to find a heavy bench press for the day B. Buy in: 10 bench press @50 % of today’s heavy rep Then 5 rounds of: 10 box jumps (20/24) 10 goblet squats ( 16/24) 10 kettlebell swings (16/24) Cash out: 10 bench press @ 50% of today’s heavy rep C. 7 minute...

Thursday, 1/21/2021

A. 5 sets of the following barbell complex: 1 squat clean + 1 front squat + 1 push press + 1 split or power jerk Add weight after each set B. For time 100 pull ups/125 ring rows 5 wall balls every time you break a set of pull ups or ring rows C. 7 minute...

Wednesday, 1/20/2021

A. With an empty barbell 5 sets of the following complex: 2x Snatch pull (mid shin to knee) 2x hang power snatches 2x overhead squats 2x hang squat snatches B. EMOM for 24 minutes Minute 1. 8-10 Overhead squats (65/95) Minute 2. 15 hand release push ups Minute 3. 30 over the bar jumps (Back and forth =1) C. 7 minute...

Tuesday, 1/19/2021

A. For time 800 meter row or ski/ 2400 meter bike Then 21-15-9 of: Power cleans (75/115) Toes to bar Then 800 meter row or ski /2400 meter bike Then 21-15-9 of: Double dumbbell or kettlebell jerks (25/35) (12/16) Single unders x 10 Then 800 meter row or ski/ 2400 meter bike B. 7 minute...

Monday, 1/18/2021

A. 3 rounds NFT of: 5-7 strict pull ups 5-7 strict toes to bar 5 glute ham raise or 10 hamstring curls B. E5MOM for 20 minutes (4 rounds) 20 alternating dumbell snatches (35/50) 40 air squats 20 cal. Row/18 cal. Skierg /14 cal. bike C. 7 minute...

Sunday, 1/17/2021

A. Take 15 minutesto work on your 2021 fitness goals B. “JT” 21-15-9 Handstand Push-UpsRing DipsPush-Ups Background: In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. “JT” was CrossFit’s very first hero WOD. The workout was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, July 6, 2005...