What Shoes Should I Wear? You’ve started CrossFit so you need a CrossFit shoe, right? Maybe a basketball shoe? A weightlifting shoe but they look so weird. What about a minimalist shoe? “I don’t know what to do from here…”… Read more »
Can I Get 6-Pack Abs from Running? Short answer? It definitely couldn’t hurt! But let’s dive into the details so you don’t put together a bunch of “junk miles,” so to speak. How Often Should I Run? It depends, really…. Read more »
But did you die? Cardio Death by 44’ *Can be Death by 20m Row if need be *We will set intervals for this so people don’t have to reset the screen every time Optional BuyOut “Midline”
Abs, Abs and more Abs! Cardio 21-15-9 For Time T2B Box Jump (24/20) 400m Run T2B = 1:30, 1min, :30; BoxJ = 1:30, 1min, :30; Run = 2:30 Optional BuyOut “Hollow Row”
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 =… Read more »
Cardio 2 RFT .7mi AAB 500m Row 400m Run *2:30 each movement Optional BuyOut “Push Pull” ***Start with Big 4 Stretches***
“bout to get that LSD in today! (also make sure you are well hydrated….drink water)! MetCon/Cardio “Kelly” 5 RFT 400m Run 30 BoxJ (24/20) 30 WB (20/14) R = 2:30, BoxJ = 2:30, WB = 2min Optional BuyOut “Midline… Read more »
Choose your own adventure! Also Murph Prep. Cardio AMRAP 16 400m Run Pullup* *O1 = 5 + 5ea *O2 = 3 + 3ea *O3 = 2 + 2ea *Rx = pullup *Sx = anything else Optional BuyOut “Row ‘Em &… Read more »
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”
Bring your long socks and running shoes! MetCon/Cardio 800m Run Then, 3 Rounds 3 Rope Climb (15’) 12 DB HPCl & Jerk (50/35) Then, 800m Run *Pick C&J weight to go unbroken R = 5min, RC = 1:30, C&J =… Read more »
Deadlift
12 minutes
Build to a Heavy 5 Reps
“Dunk Tank”
For Time
21-15-9
Hang Power Clean 155/105
Burpees Over Bar
Gymnastics, Balance, & Coordination
For Quality
8 minutes
Freestanding HS + Freestanding HSPU Practice
Directly into
8 minutes
Max L-Sit
5 Front & Back Scales L
30 sec WtD Plank
5 Front & Back Scales R
5 Jefferson Curls
Directly Into
8 minutes
30 sec Doubleunders
30 sec Doubleunders Backwards
30 sec Tripleunders
“Gold’s”
10 min For Quality
16 Crossbody Walking Lunges
8 B-Stance RDL (ea/s)
10 Elevated Ring Rows
“The Luge”
2:00 Row
Into
2 min AMRAP
12 Wallballs 20/14
9 Deadlifts 135/95
Rest 2:00
x 4
Posterior Accessory
3-5 Sets For Quality
10 Barbell Glute Bridges
10 Clamshells (ea/s)
Floor Press/Row Superset
12 minutes
8, 8, 8 Floor Press
+
10 Tough Ring Rows after each set
2:00 Rest
“Business Class”
18 min AMRAP
8 Ring Dips
10 Pullups
18 Abmat Situps
150m Bike
“Water Heater”
For Time
2k Row
Directly Into
10-20-30-40- 50 -40-30-20-10
Doubleunders Unbroken
Directly Into
100 Kb Snatch 53/35
Front Squats
18 minutes
5, 5, 5, 5, 5
Rest at least 2:00
“Jump the Gun”
20 minutes
6 Rounds
16 Jumping Lunges
12 HSPU
8 Power Cleans 115/85
In Remaining Time
AMRAP Thrusters 115/85
Reminder: Only BROWN Levels are shown
