Workouts Aug 26 – 31

Monday Metcon: 5 Rounds 400M Run 15 Wallballs 9 Double Dumbbell Snatch 22.5/15kg -Rest 1 Minute between rounds- Aim – High intensity, unbroken on wallballs and dumbbell! Earn that ‘rest’ period! Bonus Work: Accumulate 2 Minutes in: -Dead Hang -Wall...

Workouts Aug 19 – 24

Monday Metcon 5 rounds 400m run 15 Thrusters 40/25 Aim – Unbroken sets on thruster, try to not stop moving the entire workout Bonus Work 3 RM Bench Press Tuesday Evil Dead 10,9,8,7,6,5,4,3,2,1 Deadlifts 85/55kg Toes to Bar EMOM 3 Burpees Aim- Taxing on the core,...

Workouts Aug 12 – 17 (2019 CrossFit Games Week)

Games Week Monday First Cut 4 rounds 400m Run 3 Legless Rope Climbs 7 Squat Snatches 84/59kg Aim – technical lift under fatigue, difficult strict gymnastics Bonus Work 30 Minute Assault Bike Tuesday Split Triplet 5 Rounds 1 Peg board Ascent 100 Double Unders 10...

Workouts Aug 5 – Aug 3

Monday Metcon 40 Wallball 20 Burpee Pull Ups 30 Wallball 15 Burpee PullUps 20 wallball 10 Burpee Pullups 5 Burpee Pullups Aim – Big sets on Wall balls, go for unbroken! Cooldown Wallball Thoracic stretch Bonus Work 5×10 Seated Dumbbell Press Tuesday Metcon...

Workouts July 29 – Aug 3

Monday Metcon 800m run 30 Toes to Bar 15 Single Arm DB Push Press (Left) 15 Single Arm DB Push Press (Right) Aim- Once through , push the run hard, go for toughest ttb progression, then pick a heavier than normal Dumbbell Cooldown Pigeon Stretch Bonus Work 100 Push...

Workouts July 22 – 27

Monday Metcon 4 Rounds 400m Run 30 Situps 15 Double Kettlebell Swings 24/16kg Aim – Core blast with running! Cooldown Cobra Stretch Bonus Work Accumulate 2 Minutes in: -Dead Hang -Wall Sit Tuesday Metcon 30m Handstand Walk 30 Pistols 30 Box Jump Overs 50...