by abegayleisip | Jan 27, 2022 | Uncategorized
14Strength15 minutes to complete lift and accesoryDeadlift (Find a heavy single) Accessory Work4 sets of 10 Glute BridgesCrossFit Games Open 13.3 (AMRAP – Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsScaled...
by abegayleisip | Jan 23, 2022 | Uncategorized
10Back Squat (1RM)Back Squat: – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights *Metcon (Time)For Time: 200m/175m Row 5 Thrusters 400m/350m Row 10 Thrusters 600m/500m Row 15 Thrusters 800m/650m Row 20...
by abegayleisip | Jan 21, 2022 | Uncategorized
22Holleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
by abegayleisip | Jan 20, 2022 | Uncategorized
7Weightlifting15 minutes to completeFront Squat (5×5 @ 70%)CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
by abegayleisip | Jan 19, 2022 | Uncategorized
6WeightliftingSpanish Squat (Weight)Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band....
by abegayleisip | Jan 18, 2022 | Uncategorized
5Skill10 minutes : Athletes that have a good kip will complete one max set of kipping pull ups. Athletes that are not yet able to do a kipping pull up will work on a kip swing with the coach. Max Kipping Pull-Up (AMRAP – Reps)Metcon (3 Rounds for reps)50’...
