Crossfit Strike at 9:00 a.m.! Bring your gloves!

ME – Max back squat off of 12″ box Conjugate 3 rounds of; 8 russian kb swings (w=35 in each hand, m=55 in each hand) 8 box jumps (w=24, m=30) then 60 rev. hypers accumulate 3 minutes of hanging from bar with hips and knees bent at 90 degrees (... Continue Reading

Practice power snatch/hang snatch 5 x 1 @ 50% power clean/hang clean 5 x 1 @ 50% WOD Farmers carry (kb’s or plates) 200m 50 kb snatch (35/55)*25 each arm Farmers carry 200m 50 wall ball Farmers carry 200m 100 double unders Farmers carry 200m women=... Continue Reading

ME Floor Press max with bands around back ( med. width grip) bench < 200 use red bench > 200 use purple Conjugate A1). Unstable bench close grip (hang kb by band) 3 x 10 A2). Arm supported on box one arm kb row 3 x 10 B1). Standing kb front press (s... Continue Reading

Strength 10×1 Banded DL @ 40% If DL is -200lb RED Band 200-300 PURPLE Band +300lb GREEN Band Conjugate WOD A1) Dimmels 3×5 A2) Weighted V situps 3×8 B1) Banded KB DL 3×20 *as heavy as you can with PERFECT form B2) Sandbag walking Good ... Continue Reading