WEIGHTLIFTING 15 minutes Build to a Heavy 1 Power Clean + 1 Clean OR 1 Power Snatch + 1 Snatch “DEAR DIARY” 14 minute AMRAP 48 Doubleunders 24 Db Hang Snatch (50/35) 12 Burpees over DBRead More
BACK SQUATS 15 minutes 3, 2, 1 Rest as needed Building “CATERPILLER” For Time (20 min CAP) 200-400-600-800m • Run w/Medball 10 Pullups 20 Wallballs (20/14)Read More
DB FLOOR PRESS 15 minutes Accumulate 4-6 Sets 8 SA Db Floor Press ea/s Rest as needed “DIURNAL” For Time 3 Rounds 3 Strict RMU 15 Plate Squats (45/35) 100m Mixed Carry HEAVY 50m one side, 50m other Rest 1:00 b/t Rounds BODYBUILDING 4-5 Sets 10-12 SA Ring Row R 15 Banded Lat Pulldowns 10-12...Read More
“DOLPHIN TAIL” 20 minutes 3k/2.5k Row into AMRAP 8 Toes to Bar unbroken 1 set Doubleunders unbroken BODYBUILDING ACCESORY 4-5 Sets For Quality 12 Glute Bridges w/Kb 22X0 EXTRA CREDIT 3:00 Jog 3:00 Mobility/Stretch X 3-4 Rotate Through Standing Straddle Lizard ea/s Pigeon ea/sRead More
Name: Andrew McFarlinAge: 31Occupation: Engineer at ONE GasWhen did you first start CrossFit? May 2020 Tell us about your sports & fitness background. I grew up playing soccer then after high school my fitness revolved around lifting weights at the gym or running. I’ve always been an active person when it comes to fitness, but...Read More
“Mr. Hare” 15 min AMRAP 15/12 Cal Bike or 200m Run 16 SA Db Push Press (50/35) 15 Burpees Core/Hip Accessory 10 minutes For Quality 8 SL V-ups ea/s 8 Cossack Squats ea/s 20 sec Hollow Body Rock Extra Credit ROW 6:00 easy 8:00 at goal pace 6:00 easyRead More
“MR. HARE” 15 min AMRAP 15/12 Cal Bike or 200m Run 16 SA Db Push Press (50/35) 15 Burpees CORE/HIP ACCESSORY 10 minutes For Quality 8 SL V-ups ea/s 8 Cossack Squats ea/s 20 sec Hollow Body Rock EXTRA CREDIT ROW 6:00 easy 8:00 at goal pace 6:00 easyRead More
