February 13,2017
United Performance – CrossFit Back Squat (3X6 @75% of 1RM ) Metcon (AMRAP – Rounds and Reps) WOD: 10 min AMRAP Run 200m 7 Thrusters... Read More
February 11,2017
United Performance – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2: 18 min AMRAP 30 Wall balls 20/14 30 KB Snatch 53/35 30... Read More
February 9,2017
Deadlift 3,3,3 rest 3 min + Teams of 2: Assault bike 200 calories 100 Sit ups Row 200 calories 100 situps
February 8,2017
A1. 8 UB S2OH rest 1 min X7 A2. 8 Toes to bar unbroken X7 rest 2 min + WOD: 8 min AMRAP 5 Pull... Read More
February 7,2017
4 Rounds for time: 21 Box jumps 24/20 18 Wall balls 20/14 15 KBS 53/35 12 Burpees
February 6,2017
Strength: Front Squat 8,6,4 rest 3 min 3 Rounds for time: Row 500m 12 Hang Power Clean 155/105 50 Double Unders (10/8 Calorie Assault) 11... Read More
February 4,2017
Teams of 2: 20 min AMRAP 100 Calorie Row 10 Rope Climbs (Sub 30 Pull ups/Ring Rows) 100 Back Squat 155/105 100 KBS 70/53
February 3,2017
Gymnastics: EMOM for 6 min – 5 reps of hspu/pullups/muscle ups etc WOD:Row 500m max effort
February 2,2017
3 Rounds Run 400m Row 500m Assault bike 30/20 calories + CrossOver Symmetry Iron Scap Protocol
February 1,2017
Creighton’s 8 Year anniversary workout 100 Feet walking lunge 21 pull ups 21 sit up 100 Feet walking lunge 18 pull ups 18 sit up... Read More