March 1, 2017

1.   Deadlift: On the minute x 12 min 12 x 2 *Do first 6 sets @ 60% then add* *20 sec Plank after each set of DL*   2.  5 rounds: Pause Floor Press x max reps at 80% of best Wt’d SL Bench Squat x 5 + 5 DB post Raise x 10 Rainbows x 10 Hanging L-hold x max...

February 28, 2017

1.  Clean & Jerk:  work up to a heavy single then 2 x 1 @ 80% of HS   2.  3 rounds for quality: Clean Pull:  x 3 @ 100% of HS (5 sec eccentric) DB Push Press x 8 V-ups x 10   3.   “Power Clean Annie” How fast can you complete? 50...

February 27, 2017

1.  Back Squat:  On the Minute x 12 min. 12 x 2 @ 60%+ *Do 1-3 Pull-ups between sets* *If using partner do 1*   2.  3 rounds for quality: Mod. Side plank leg lift x 10 + 10 Band Prone Leg Curl x 10 Squat Jumps x 5   3....

February 25, 2017

Saturday CAT-urday!  Go CATS! Beat Florida! 3 Rounds:  1 min each station Row Reverse Hypers Wall Balls Log Roll V-ups Sprint- Bear Crawl Farmers Carry Duck Unders Fingertip hang Bicep Curls Band Facing...

February 24, 2017

CROSSFIT OPEN 17.1 LET’S DO IT! For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box...