12-10-14

400m row 70 Wall Ball 100 Double Under (300 singles or 40 attempts if you do not have doubles) 70 Push-up 400m row

Article of the Day: Reflections of an Injured Silverback by: Darren Barlow, Cross Fit 845, New York

Something that is always on my mind is injury, and more specifically injury prevention. Our main objective is to make life easier through better health and fitness. I’ve recently shared this article with or 3 people and thought it would be good to share with everyone. There are some great tips about things you can do to stay safe no matter where or how you choose to train. Read the complete article HERE

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows