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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 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 November 24

OLYMPIC STRENGTH: Snatch practice METCON: 10min EMOM – 5 Power Snatch – 5 Overhead Squats

2017 November 23

STRENGTH: Kettlebell progression METCON: Partner WOD – 200 Double Kb Swings – 150 Double Kb cleans – 100 Double Kb front squats *split work anyhow…

2017 November 22

STRENGTH Front Squats 3-3-3 METCON 30-20-10 – Deadlift – wall balls *10min timecap
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