Menu
MORE Booty GAINZ! and some fun gymnastics skills too! Strength E3MOM x 6 5ea BB Rev Lunge 5 Ring or BMU *Heavy & braced *All 1 side then all other side (lunge) *Score = weight Optional BuyOut “Midline”
Build your strength, build your body, build your confidence! Strength/MetCon AMRAP 3 X 5 5 DL (135/95) 6 PCl (135/95) 7 BSQ (135/95) *FSQ if can’t BSQ *Retest from 10/2/18 Optional Buy Out “Dat Pump Do”
Nikki is no stranger to heavy weights MetCon 21-15-9 Calorie Assault Bike SDHP (75/55) Optional Buy Out “Bodybuilding” Look forward to our up and coming Nutrition Accountability Program and big things in 2019!
We had a full conversation on whether or not Ian should be wearing shorts over this or not. You can see what we decided… Partner WOD (MetCon) 50 Calorie Assault Bike Then, 4 Rounds 15 Hang Power Snatch (135/95) 15 Overhead Squats (135/95) Then, 50 Calorie Assault Bike
12Days Of X-Mas For Time 1 Rope Climb 2 SqSn (95/65) 3 BMU 4 Burpees 5 HPCL(95/65) 6 DL (95/65) 7 V-ups 8 Push ups 9 Russian Swings (24/16) 10 Thrusters (95/65) 11 C2B 12 Pistols each Optional Buy Out “Get Ready for Tonight”
The group getting in their Sat morning db thrusters. Today taking on bears… Strength 5 X Bear Complex (1 complex is one of each) 1 PC 1 FSQ 1 Jerk 1 BSQ 1 Jerk *5 min reset between sets “The way to develop self-confidence is to do the
Rudy likes to clean the weights off the floor. He’s helpful like that. MetCon EMOM x 20 (Alternating) 1 Min: 3 Squat Clean (205/145) 2nd Min: 8-10 Pull Up ** ** Rx+: 8-10 C2B Do something today, your future self will thank you for.
Who doesn’t like to do a few pushups? CrossFit Games Open WOD 13.4 7min AMRAP Clean & Jerk (135/95) T2B *3ea, 6ea, 9ea, etc. A bit of an ascending ladder with a moderately heavy weight and gymnastics.
How are you planning on spending your iced in fun? Any ideas…? MetCon (Partner) 20min AMRAP Part A (10min) P1: Ring Dip Hold @ The Top* P2: ME Calorie Row P2: Ring Dip Hold @ The Top* P1: ME Calorie Row Then Part B (10min) P1: BB Hold @
A Kilo website. All rights reserved.