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Tuesday 4.17.2018

“FITNESS” A. Three sets, not for time, of: Supine Ring Rows x 10-12 reps @2111 Handstand Walk x 30-50 ft (or Nose to Wall Handstand Hold x 40-60 seconds) Pistols or Pistol Progressions x 6-8 reps each leg B. Against a 3-minute running clock, complete: Row 500 Meters Strict Handstand Push-Ups (or L-Seated Dumbbell Press) […]

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Monday 4.16.2018

“FITNESS” A. Four sets of: Overhead Squat x 4-6 reps @3011 Rest 45 seconds Russian Kettlebell Swings x 12-15 reps (work heavy here) Rest 45 seconds Plank from Elbows x 40-60 seconds Rest 45 seconds B. In teams of three, with only one member working at each station at any one time, perform as many […]

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Saturday 4.14.2018

“FITNESS” & “PERFORMANCE In teams of two, with only one partner working at a time, complete three sets for max reps of: 2 Minutes of Wall Balls (20/14 lb) 2 Minutes of Rowing (for Calories) 2 Minutes of Kettlebell Swings 2 Minutes of Assault Bike (for Calories) Rest 2 minutes Partners can change roles between […]

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Friday 4.13.2018

*Help support Coach Jake on his road to the CrossFit Games East Regionals! ¬†Click here to buy the official T-Shirt or Tank Top “FITNESS” A. Three sets of: Landmine Push Press x 6-8 reps each arm Rest 60 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 60 seconds Double Under Practice x 40-60 […]

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Thursday 4.12.2018

“FITNESS” & “PERFORMANCE” A. Three sets of: Front-Racked Alternating Reverse Lunges x 16-20 reps @ 2011 Rest 60 seconds Nose to Wall Handstand Hold x 40-60 seconds Rest 60 seconds Band Pull-Aparts x 15-20 reps @ 2011 Rest 60 seconds B. Every 6 minutes, for 18 minutes (3 sets): Run 400 Meters 30 Air Squats […]

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