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Single Leg week 2

Crossfit SW18 – CrossFit Warm-up Metcon (No Measure) 3 Rounds 3 Mins Per Round Split stance DB Lunge 8 E/S Single Leg KB Box Step Ups 8 E/S Weightlifting Thruster (5-3-3-1-1-1) 15 mins Metcon Metcon (Time) 18 Min Time Cap 21-18-15-12-9 OH Plate Walking Lunges 20/15 DB Thrusters 17.5/12.5 Sit Read more…

Flithy Fifty

Crossfit SW18 – CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Barbell

Crossfit SW18 – Barbell Weightlifting Back Squat (8-8-8-8) 8 Minute E2MOM Bench Press (8-8-8-8) 8 Minute E2MOM DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who Read more…

Strength & Engine

Crossfit SW18 – CrossFit Weightlifting Push-ups (6-6-6-6-6) Plyo Barbell Row (12-12-12-12-12) Metcon Metcon (AMRAP – Reps) 10 Rounds Each YGIG 200m Row Max Burpees Max Jump Squats (Partner works while other is rowing) Metcon Metcon (No Measure) 3 Rounds 10 DB Curls Dual Bottoms Up DB Carry 20m Plank March Read more…