Tuesday

Unwritten – CrossFit FunctionalPower Clean (Heavy Single)Build to heavy single in 15 minutesMetcon (Time)Partner – You go/I go Both will complete 5 rounds each 10 box jumps 10 burpees 10 cal bike

Monday

Unwritten – CrossFit FunctionalSled Push (50ft X 5)15-20 min to complete – heavy pushes for all 5 Immediatley after the push, sprint to tree line and back rest 2-3 min betweenCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35...
Jessica Dunbar

Jessica Dunbar

How long have you been doing CrossFit?  4 years in January  What was your first CrossFit workout and how did you do?  Med ball cleans and sit-ups. It was the scaled version of t2b and squat cleans. I felt defeated, but the next day soreness told me that...

Rowan Hero Wod

Unwritten – CrossFit FunctionalMetcon (Time)Hero Wod Rowan – Teams of 4 11 rounds for time 11 clean & jerks 155/105 11 burpees 11 chest to bar 11 American KB Swings 53/35 15 Ab mat sit ups 7 front squats 155/105 80 DU’s Each team member will row...

Friday

Unwritten – CrossFit FunctionalBench Press (5 X 5)75% – 2 min clockMetcon (Time)Friday Chipper 50 box step overs 20/24 40 push ups 30 DB snatches 35/50 20 burpee over DB 10 DB Thrusters 20 burpee over DB 30 DB snatches 35/50 40 push ups 50 box step...