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CrossFit-190824

known as the Battle of Roberts Ridge, after the first casualty of the battle, Navy SEAL Neil C. Roberts. Strength/MetCon With a Partner, “Roberts Ridge” 10 C&J (185/115) 20 AmSw (32/24) 30 Th (95/65) 40 C2B 50 Burpee Over Bar 60 WB (20/14) 70/50 Cal Row *30min cap

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CrossFit-190822

Can we all just love how adorable Gracie is!   Testing API Aerobic Power Intervals (42min) *Partner up to help count and judge —Already Tested? Use W2D1 Retest Slide

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CrossFit-190817

Who doesn’t love a nice bike ride on a Saturday! Cardio For Time 6000m AAB* *Split b/n you and your partner as you want *E2MOM = 6 synchronized burpees *18min Cap Optional BuyOut “Hollow Row”

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CrossFit-190614

Deadlifts=booty gainz! Which will make your Friday better! Strength/MetCon 5 RFT 5 DL (225/155) 10 Burpees DL = 30sec B = 1min Then, Tabata x 4ea Hardstyle Plank L Side Plank R Side Plank *Retest from 9/4/18 Optional BuyOut “The Finisher”

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CrossFit-190523

Developing that LSD!   Cardio For Time 1000m Row 20 Burpee 2 Plate (45) 750m Row 15 Burpee 2 Plate 500m Row 10 Burpee 2 Plate 250m Row 5 Burpee 2 Plate R = 5min, 3:45, 2:30, 1:15; B = 1:30, 1:30, 1min, :30 Optional BuyOut “Midline”

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CrossFit-190509

Lucky Number 7! MetCon 7 RFT 7 Burpee 7 Plate Slam (45/25) 7 Ring Row B = :30, PS = :30, RR = :30 Optional BuyOut “International Chest Day”

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CrossFit-190424

Burpees for everyone!   Strength/MetCon 15-12-9 HSqSn (115/80) Burpee Over Bar *Can be HPSn if necessary HSqSn = 1:30, 1:15, 1min; BOB = 1:30, 1:15, 1min Optional BuyOut “Bi’s + Tri’s + Holiday Inn”

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CrossFit-190422

Cardio For Time 21 Cal Bike 21 Cal Row 1min Rest 15 Cal Bike 15 Cal Row 1min Rest 9 Cal Bike 9 Cal Row 1min Rest 50 Burpees *Score = total time *Goal is to maintain intensity *Retest 1/8/19 21’s = 3min, 15’s = 2min, 9’s = 1:30, B

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CrossFit-190415

Its 2 for one, two workouts one day! All the lifts and then all the tabata Strength EMOM x 12 1 SqSn (~80%) *Can adjust weight as needed *Miss a lift? Wait for the next minute *Score = weight MetCon Tabata Burpees to Plate (45#) *Score = reps Optional BuyOut

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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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