Monthly Archives: January 2019

Thursday 1.10.19

SWEAT:
OTM 12
M1: 8 devils press (35/20)
M2: 10 TTB/ sit ups
M3: 20 mountain climbers

18 Amrap (w/ partner)
250/200m row
15 rkbs (53/35)

CROSSFIT:
OTM 12
odd: 5 devils press (50/35)
even: 10 TTB

18 Amrap (w/ partner)
250/200m row
15 rkbs (53/35)

Tuesday 1.8.19

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_________

Wishing thisĀ beastĀ a quick recovery from his meniscus surgery

__________

3×20 rev band flies
3x:20 deadhang

SWEAT:

3rounds
20 revband flys
20 banded upright rows

OTM 20
m1: 10 burpees
m2: 10/8 cal ski
m3: ME DB snatch
m4: 12 box jumps/ step ups
rest
7 amrap
20 DU
10 v-ups
8 push ups

CROSSFIT:

5 rounds
2min on 4min off
20 db snatches (50/35)
40 du
ME box facing burpees over the box (24/20)

Thursday 1.3.19

Very Quick review of an awesome book. Worth the quick read.

HUMBLE / HUNGRY / PEOPLE SMARTS

SWEAT:

Teams of 2

100 bar facing bupees
6 wall walks
150 squat jumps
6 wall walks
150 HR Push ups
6 wall walks
200 Rkb swings (70/53)
ME Burpees
30 time cap

CROSSFIT:

100 bar facing bupees
6 wall walks
150 squat jumps
6 wall walks
150 HR Push ups
6 wall walks
200 Rkb swings (70/53)
ME Burpees
30 time cap

tuesday 1.1.19

OTM 8
burpee
(pick a number and stay with it/ first round should be done in under :35 sec)

J.T.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor