25
Feb

Sunday

By: Richie Leave a Comment

“Strict Lynne” 5 Rounds: Max Body weight Bench Press Max Strict Pull-ups -Rest 3:00-

24
Feb

Saturday

By: Richie Leave a Comment

“Go Time” Teams of 3  20 Minute AMRAP: 12/9 Calorie Bike/Row 8 Burpees 4 Clean and Jerks (115/85)

23
Feb

Friday

By: Richie Leave a Comment

CF Open 18.1  TBA 

22
Feb

Thursday

By: Richie Leave a Comment

“Drago” 30 – 25 – 20 – 15 – 10 Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle Sprints

21
Feb

Wednesday

By: Richie Leave a Comment

“Hot Sauce” 3 Minute AMRAP: 21/15 Calorie Bike/Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) -Rest 3 Minutes-  3 Minutes AMRAP: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) -Rest 3 Minutes-  3 Minute AMRAP: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) -Rest 3 Minutes- 3 Minute […]

20
Feb

Tuesday

By: Richie Leave a Comment

“Bar Hopping” 15 Minute AMRAP: 15 Hang Power Cleans (135/95) 21/15 Calorie Bike/Row 15 Chest to Bar Pull-ups 60 Double Unders

19
Feb

Monday

By: Richie Leave a Comment

Deadlift  Build to a Heavy Set of 3 “Optimus Prime” 7 Minute AMRAP: Wallballs (20/14) On The Minute – 5 Deadlift (225/155)

18
Feb

Sunday

By: Richie Leave a Comment

“Jump Ship” 18:00 AMRAP: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups

17
Feb

Saturday

By: Richie Leave a Comment

“Hot Seat” 3:00 AMRAP: Calorie Bike 2:00 AMRAP: Power Snatch (95/65) 1:00 AMRAP: Pull-ups -Rest 2:00-

16
Feb

Friday

By: Richie Leave a Comment

Clean and Jerk Build to a Heavy Single “Double Time” 50 Lateral Burpees 100 Double Unders 30 Clusters (115/80)