Training Log

Back Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* 15min AMRAP: 30 Calorie Row/Bike or 600m Run 30 KB Goblet Squats 30 Kettlebell Swings 30 Calorie Row/Bike or 600m Run 30 Wallball Shots 20/14lbs to […]

All classes cancelled today in observance of Easter. Have a wonderful Sunday!

10min AMRAP of OPT “Flight Simulator” 5 unbroken Doubles – 10 unbroken Doubles – 15 unbroken Doubles – 20 unbroken Doubles – 25 unbroken Doubles – 30 unbroken Doubles – 35 unbroken Doubles – 40 unbroken Doubles – 45 unbroken Doubles – 50 unbroken Doubles – 45 unbroken Doubles – 40 unbroken Doubles – 35

*One Attempt Max KBS (American)non-stop/ unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Choose your Load* *compare to Apr 20, 2024* 24min AMRAP: 600m Run/Row or 1.5k Bike 8 Power Cleans 8 Hang Squat Cleans 8 Bar Muscle-Ups RX+ 8 Ring Muscle-Ups OR -16 Pull-Ups RX+ Chest to Bar MRX

“KB & DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm Rest 1 minute/rotate Dumbbell Left Arm Thrusters Rest 1 minute/rotate Kettelbell Swings (Russian) 24/16kgs RX+32/24 MRX 20/12 Rest 1 minute/rotate Dumbbell Snatch Left Arm Rest 1 minute/rotate Dumbbell Right Arm Thrusters Rest 1 minute/rotate Kettlebell Swings (American) Dumbbells

Clean Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 CrossFit SemiFinals Event 4 2024 (RX+) For Time: (15min cap) 30 Cleans 30 Toes to Bar 30 Thrusters BB Loads = 95/65lbs RX+115/75 MRX 75/55 *compare to Jul 19, 2024* Core & Guns Development 3×10 Barbell Curls 3×10

Squat Snatch Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20min AMRAP: 1 Squat Snatch 135/95 RX+165/115 MRX 95/65 5 Pull-Ups 10 Push-Ups 15 Air Squats *compare to Apr 15, 2024; Apr 18, 2023; April 18, 2022; Apr 15,

SumoDeadlift — E3MOM 7-10@70% – 6-9@75% – 4-6@80% – Max Reps 85% – Max Reps 70% For Time: (18min cap) 800m Run/Row or 2k Bike 10 Sumo Deadlifts 11 Burpee Box Jump Overs 10 Deadlifts 11 Box Jump Overs 10 Sumo Deadlifts 11 Burpee Box Jumps 10 Deadlifts 11 Box Jumps Barbell Loads = 315/215

Run/Row 600m or 1.5k Bike — E4MOM x 12min (score is slowest time of the 3) “Peppermint Patty Cake” by DB For Time: (22min cap) Buy-in: 52 Patty Cake Burpees (clap Overhead) Then 4 Rounds: 4 Chest to Bar RX+ Bar Muscle-Ups MRX Pull-Ups 13 Wallball Sit-Ups 20/14 RX+GHD Wallball Sit-Ups MRX20/10lbs Cash-out 74 Peppermint

Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee. For Time: (24min cap) 400m Run/Row or 1k Bike 20 Overhead Squats 95/65 RX+135/95 MRX 75/55lbs 400m Run/Row or 1k Bike 30 Front Squats 400m Run/Row or 1k Bike 40 Back Squats 400m Run/Row or 1k Bike 50 Air Squats Core & Pistol Development 2×15