6-8-2016

6-8-2016

Level I & Level II Run 1600m Clean (135 / 95) 15 reps Ring Dip 15 reps Run 800m Clean (135 / 95) 12 reps Ring Dip 12 reps Run 400m Clean (135 / 95) 9 reps Ring Dip 9 reps For...
3-31-2016

3-31-2016

Level I “Elizabeth” Clean (135 / 95) Ring Dip 21 – 15 – 9 reps For time Compare to 12-22-2015 Level II Strict Press 1 1 1+ (at 80% – 85% – 90% 1RM) — “Elizabeth” Clean (135 / 95) Ring Dip 21 – 15 – 9 reps For time Compare to...
2-12-2016

2-12-2016

Level I Touch & Go Power Clean (~50%) 12 x 3 reps On 90 seconds +5/10 lbs every TWO rounds — Front Squat (85%) 6 x 2 Level II Touch & Go FULL Clean (~50%) 12 x 3 reps On 90 seconds +5/10 lbs every TWO rounds — Back Squat 3 3 3+ (at 75% – 80% – 85%...
2-3-2016

2-3-2016

Level I & Level II “CrossFit Open WOD 14.4” Row 60 cals Toes-2-Bar 50 reps Wall Ball (20 to 10′ / 14 to 9′) 40 reps Clean (135 / 95) 30 reps Muscle Up 20 reps AMRAP in 14...
1-26-2016

1-26-2016

Level I Deadlift (80%) 5 x 3 — EMOTM for 15 min: A) Row 200m B) Clean (135-155-175-195-215 / 83-93-103-113-123) 5 – 4 – 3 – 2 – 1 reps (i.e. 5 reps at 135, 4 reps at 155, 3 reps at 175, etc.) C) Rest 1 min Level II Power Clean (85% 3RM) 4 x 3 — EMOTM for 15 min: A) Row 200m B) Clean (135-155-175-195-215 / 83-93-103-113-123) 5 – 4 – 3 – 2 – 1 reps (i.e. 5 reps at 135, 4 reps at 155, 3 reps at 175, etc.) C) Rest 1...