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CrossFit-190905

Retest API Same Format OR SAME exact setup except: Pushups RSw (20/12) or (16/8) Burpee DUs Ab Mat Situps *Partner up to count and judge    

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CrossFit-190727

Strength/MetCon For Time (Divide as Needed) 100 Stepup (24/20) 50 AmSw (24/16) 50 Pushup 100 WB (20/14) 50 Pushup 50 AmSw (24/16) 100 Reverse Lunges *30min Cap Optional BuyOut “Push & Pull”

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CrossFit-190725

Strength/MetCon For Time (Each) 2 Rounds 80 DU 4 PSn (135/95) At 7min, 3 Rounds 50 DU 8 PCl (135/95) At 14min 4 Rounds 35 DU 12 DL (135/95) *Record each finish time *1DU = 1SU Optional BuyOut “Bi’s + Tri’s + Holiday Inn”

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CrossFit-190718

MetCon/Cardio LM For Time 600m Run w/ MB (20/14) 25 DL (185/135) 50 WB (20/14) 75 Box Stepup w/ MB (24/20) 50 WB 25 DL 600m Run w/ MB R = 4min, DL = 2min, WB = 3min, BSU = 4min Optional BuyOut “Strict Gymnastics”

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CrossFit-190520

Let’s do all the things on a Monday 🙂 Strength/MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 50 Pullups 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs DU = 1:30, HSPU = 1:30, DL = 1:30, WB = 2min, PU = 3min *Retest

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CrossFit-190507

Guess what day it is??  It’s Eva Day! Be excited 🙂 Cardio “Eva” 5 RFT 800m Run 30 AmSw (32/24) 30 Pullups R = 5min, Sw = 1:30, PU = 1:30 Optional BuyOut “Show & Go”

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CrossFit-190506

Strength/MetCon On a 9min Clock 21-15-9 HangSqCl (95/65) PPress (95/65) Then, AMRAP in Remaining Time 10 Pushups 5ea Deadbugs HSqCl = 1:30, 1min, :30; PP = 1min, :45, :30 *When scoring, total reps include part A and part B Optional BuyOut “Abs Up”

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CrossFit-190412

A little bit of everything! Strength/MetCon “7 Deadly Sins” For Time 10 C2B 20 T2B 30 DL (185/135) 100 DU 30 BoxJ (24/20) 20 Burpee 10 Cl (185/135) Time = :30, 1:30, 2min, 1:30, 2min, 1:30, 2min Optional BuyOut “Body Armor v4”

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CrossFit-190304

15 minutes of so much fun on Monday!! Cardio EMOM x 15 1 = 20/14 Cal Row 2 = 20 WB (20/14) 3 = 1 rd of “Cindy” *Scale calories & “Cindy” reps as needed *Score = rounds completed Optional Buy Out “Midline Fun”

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CrossFit-190227

All the reps of all the things! MetCon/Cardio 3 RFR -0:00-2:30- 500m Row ME DU -2:30-5:00- 10 PCl (135/95) 10 FSQ (135/95) ME Burpees 5min Rest Optional BuyOut “ScapJacked v3”

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