12.19.14

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“Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 HIP extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders *Complete 150 Single Unders instead of DU *K2E and not, T2B* CHECK OUT THE […]

12.18.14

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Strength: Sumo Deadlift 5 x 5 Rx: 4 Rounds for Time: 500m Row 10 Burpee Renegade Rows (45/25lbs) Adv: 4 Rounds for Time: 500m Row 10 Burpee Renegade Rows (35/20lbs) Beg: 4 Rounds for Time: 500m Row 10 Burpee Renegade Rows (20/10lbs) HOW TO WORKOUT AND EAT HEALTHY WHILE TRAVELING WITH BBS…  

12.17.14

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Strength: EMOM for 10minutes, alternating movements Back Squat x5 @ 65% Push-ups x10 Rx: 5 Rounds for Time: 5 Split Jerks (185/125lbs) 10 Toes to Bar :30 Handstand Hold Rest :90 btw rounds Adv: 5 Rounds for Time: 5 Split Jerks (135/95lbs) 10 Toes to Bar or K2E :30 Handstand Hold Rest :90 btw rounds […]

12.16.14

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Strength: Press 5 x 5 @ 75% across all sets Rx: For Time: 20-15-10 Thrusters (95/65lbs) Box Jumps (24/20″) Adv: For Time: 20-15-10 Thrusters (75/45lbs) Box Jumps (20/16″) Beg: For Time: 15-12-9 Thrusters (45/25lbs) Box Jumps (12″) CONGRATS TO ALL THE SQUATS FOR TOTS COMPETITORS! Thank you guys for taking time on your Saturday to […]

12.15.14

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Strength: EMOM for 10minutes: 2x Power Clean, 2x Hang Power Clean, 2x High Hang Power Clean Rx: 3 Rounds for Time, w/ Partner: 60 Russian Twist MB Throws (20/14lbs) 40 MB Cleans Every 2 min, complete :20 Hollow Hold Adv: 3 Rounds for Time, w/ Partner: 60 Russian Twist MB Throws (14/10lbs) 40 MB Cleans […]

12.13.14

The Box – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 5min, 4min, 3min, 2min, 1min: 10 Pull-Ups 10 Flash Push-Ups 10 Back Squats (95/65lbs: from floor) Work/Rest 1:1 ratio Team up with buddy to use same barbell if possible. Score will be total reps

12.12.14

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Strength: 3 reps EMOM for 10 minutes Thruster @ 75% Rx: AMRAP 16min: 3 Rope Climbs 6 Overhead Squats (135/95lbs) Adv: AMRAP 16min: 1-2 Rope Climbs 6 Overhead Squats (115/75lbs) Beg: AMRAP 16min: 3 Rope Climb Progressions 6 Overhead Squats (45/25lbs) GHD SIT-UP Do you have the flexibility to sit upright with your legs out […]

12.11.14

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Rx: 3 Rounds for Time: Row 1000m 100 Double Unders 20 GHD Sit-ups Adv: 3 Rounds for Time: Row 1000m 50 Double Unders or 200 Double Unders 20 GHD Sit-ups 1/2 ROM Beg: 3 Rounds for Time: Row 750m 100 Single Unders 20 Ab Mat Sit-ups CREAMY PARMESAN SPINACH AND MUSHROOMS… Click HERE¬†for instructions¬†to recipe […]

12.10.14

Scott Denney

Strength: Find 3RM Bench Press (8-5-3-3) Suggested Rep Scheme Skill: Complete 12 pistols ( 6 each leg) between sets for 4 Rounds Rx: For Time: 20 Kettlebell Swing (70/53lbs) 30 Wall Ball (20/14) 400m Run 30 WB 20 KBS Adv: For Time: 20 Kettlebell Swing (53/35lbs) 30 Wall Ball (16/10) 400m Run 30 WB 20 […]

12.9.14

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Strength: EMOM for 10 minutes: Power Snatch, Hang Power Snatch, High Hang Power Snatch Rx: AMRAP 10 minutes: 4 Muscle Ups 6 Box Jumps (30/24) 8 Deadlifts (185/125lbs) Adv: AMRAP 10 minutes: 4 Assisted Muscle Ups 6 Box Jumps (24/20) 8 Deadlifts (135/95lbs) Beg: AMRAP 10 minutes: 4 Strict Pull-ups 4 Strict Dips 6 Box […]