Workouts Feb 3 – 8

Monday Metcon Every 5 Minutes ×5 20/15 Cal Row 50ft Sandbag Carry 8 Dumbbell Squat Snatches 4 Deficit Handstand Pushups Aim – 3.30 Minutes of work, 90 seconds to recover. 50 seconds to get the row done, pick up the sand bag right away, then the Dumbbell squat...

Workouts Jan 27- Feb 1

Monday Strength 3RM Thruster Metcon Regionals 2018 Event 6 4 Rope Climbs 16 Thrusters 70/47kg 3 Rope Climbs 12 Thrusters 2 Rope Climbs 8 Thrusters Aim – Thruster strength & power work, Expect to be out of breath doing the strength portion, bar is taken from...

Workouts Jan 20-25

Monday Metcon The Standard 30 Clean & Jerks 61/43kg 30 Ring Muscle Ups 30 Snatches 61/43kg Aim- Final of 2019 CrossFit Games, also coming up this weekend at Strength in Depth! For muscle ups pick pull movement for 30 reps then a push for 30 reps e.g. Ring Row...

Workouts Jan 13-18

Monday Metcon Every 5 Minutes x5 12/10 Cal Assault Bike 15/12 Cal Row 18 Wallballs Aim – Power output, do your very best to keep the pace high and go unbroken on wallballs! 3 minute cap per set, so at least 2 minutes rest! Bonus work 1RM Front Squat Tuesday...

Workouts Jan 6 – 11

Monday Metcon Linchpin Test 2 For time, 3 Rounds: 5 Ring Muscle Ups 10 Squat Cleans 61/43kg 20 Box Jumps 24/20″ Aim- Mixed type of movements, push hard on this workout! Bonus Work Every 2 Mins by 10 15/12 cal Row (45seconds) 5-10 Toes to bar (Unbroken) Tuesday...