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“If something is important, do it every day.” – Dan John Variety is one of the greatest features of CrossFit, yet it can quickly become a limitation for your own improvement. There are so many skills and areas we each…

OPEN-PERFORMANCE-FITNESS “Loose Cannon” 3 Rounds: 3 Minute Calorie Row 2 Minute 10m Shuttle Runs 1 Minute Sit-Ups Rest 2 Minutes Between Rounds

OPEN Front Squat Every 2:30 x 4 (8-7-6-5 Reps) On the Minute x 3 – 1 Rep On the 0:00 – 8 Reps @ 60% On the 2:30 – 7 Reps @ 64% On the 5:00 – 6 Reps @ 68% On the...

OPEN/PERFORMANCE “Meat Paws” 4 Rounds: 15/12 Calorie Bike 15 Toes to Bar 9 Hang Power Snatches (42.5/30) FITNESS “Meat Paws” 4 Rounds: 200m run 15 Hanging Knees to Chest 9 Hang Power/Muscle Snatches (35/25) https://www.youtube.com/watch?v=lQdZsRGGJaQ

OPEN/PERFORMANCE GYMNASTIC PRESSING Week 4 of building our gymnastic pressing capacity. Strict HSPU On the Minute x 12 (3 Rounds): Minute 1 – 40% of Max Set Minute 2 – 35% of Max Set Minute 3 – 35% of Max Set Minute 4...

OPEN Squat Waves – Week 5 Each set to be completed “On the 3:00”: Wave 1 Set 1 – 5 Back Squats (73%) Set 2 – 3 Back Squats (78%) Set 3 – 1 Back Squats (83%) Wave 2 Set 4...

Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat 4 Sec Down 4 Sec to Stand (3x62%, 3x66%, 3x70%) Rest 2 mins Back Squats 2 x 10 Back Squats 2min rest in between * use the same...

OPEN Hang Squat Clean Build to Heavy Single “Under the Lights” AMRAP 8: 3 Hang Squat Clean (42.5/30) 3 Toes to Bar 6 Hang Squat Clean(42.5/30) 6 Toes to Bar 9 Hang Squat Clean (42.5/30) 9 Toes to Bar …...

GYMNASTIC PRESSING Week 3 of building our gymnastic pressing capacity.
 On the Minute x 12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 35% of Max Set Minute 3 – 35% of Max Set Minute 4 – Rest  ...