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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2017 December 6

STRENGTH: Push Jerks BTN 3-3-3-3-3 *do 5 single arm ring rows/side in between sets *go on every 3 minutes Deadlifts 3-3-3-3-3 *do 5 rear foot…

2017 December 5

GYMNASTIC STRENGTH: Dip Progressions 3rds – 5 Negative Dips (10s) – 10 Double Arm Circle Forward – 30sec hang from bar METCON: 20min EMOM –…

2017 December 4

METCON Partner WOD – 60 cleans – 60 air squats – 60 T2B – 60 thrusters – 60 burpees *1 person holds plank while 1…

2017 December 2

CrossFit LiftOff 2017 STRENGTH 15min to establish max Snatch 15min to establish max Clean & Jerk METCON 12min AMRAP – 25 Pull-Ups – 50 Cal…

2017 November 30

STRENGTH CF TOTAL – 1RM Back Squat – 1RM Shoulder Press – 1RM Deadlift

2017 November 29

METCON: “Quarter Gone Bad” Five rounds for total reps of: 135 pound Thrusters, 15 seconds Rest 45 Seconds 50 pound Weighted pull-ups, 15 seconds Rest…

2017 November 28

STRENGTH Handstand Progressions 15min emom – 1st 30sec shoulder taps – 2nd 30sec hanging hip taps – 3rd 30sec hollow to long shoulder bridge METCON…

2017 November 25

METCON: 10min AMRAP – 100m run – 10 DB thruster *while one is running, the other does thrusters 2min rest 10min AMRAP – 5 deadlift…

2017 December 6

STRENGTH: Push Jerks BTN 3-3-3-3-3 *do 5 single arm ring rows/side in between sets *go on every 3 minutes Deadlifts 3-3-3-3-3 *do 5 rear foot…

2017 December 5

GYMNASTIC STRENGTH: Dip Progressions 3rds – 5 Negative Dips (10s) – 10 Double Arm Circle Forward – 30sec hang from bar METCON: 20min EMOM –…

2017 December 4

METCON Partner WOD – 60 cleans – 60 air squats – 60 T2B – 60 thrusters – 60 burpees *1 person holds plank while 1…

2017 December 2

CrossFit LiftOff 2017 STRENGTH 15min to establish max Snatch 15min to establish max Clean & Jerk METCON 12min AMRAP – 25 Pull-Ups – 50 Cal…

2017 November 30

STRENGTH CF TOTAL – 1RM Back Squat – 1RM Shoulder Press – 1RM Deadlift

2017 November 29

METCON: “Quarter Gone Bad” Five rounds for total reps of: 135 pound Thrusters, 15 seconds Rest 45 Seconds 50 pound Weighted pull-ups, 15 seconds Rest…

2017 November 28

STRENGTH Handstand Progressions 15min emom – 1st 30sec shoulder taps – 2nd 30sec hanging hip taps – 3rd 30sec hollow to long shoulder bridge METCON…

2017 November 25

METCON: 10min AMRAP – 100m run – 10 DB thruster *while one is running, the other does thrusters 2min rest 10min AMRAP – 5 deadlift…
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