Here is what we found..
Monday, January 25th WORKOUT 2 ROUNDS FOR TIME* 1000/800m Row Into… 21-15-9 Shoulder to Overhead (95/65)|(65/45) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full
Monday, January 18th WORKOUT AMRAP x 10 MINUTES 8 Alt. DB Hang Split Snatch (50/35)|(35/20) 12 Sit-Ups -Rest 1:00- AMRAP x 3 MINUTES Max
Monday, January 4th EXTENDED WARM-UP ON A 12:00 RUNNING CLOCK… Goat Work! Pick Your Poison & Practice! (No Measure) WORKOUT FOR TIME 10 DB
Monday, December 28th SKILL EMOM x 12 MINUTES Min 1 – :45 Ring FLR Hold or Plank Hold Min 2 – :45 Diamond Push-Ups
Monday, December 21st WORKOUT 5 SETS FOR MAX REPS 1:00 – Cal Row 1:00 – DB Up-Downs (35/20)|(20/15) 1:00 – Wall Balls (20/14)|(14/10) -Rest
Monday, December 14th STRENGTH ON A 15:00 RUNNING CLOCK… Find a 5RM Deadlift (Score is Weight) WORKOUT AMRAP x 11 MINUTES 11 Deadlifts (95/65)|(65/45)
Monday, December 7th STRENGTH EMOM x 3 MINUTES 5 High Hang Power Clean -Into EMOM x 4 MINUTES 4 Hang Power Clean -Into EMOM
Monday, November 30th STRENGTH ON A 15:00 RUNNING CLOCK… 3×5 Front Squat* *Heavy for all Sets. (Score is Weight) WORKOUT 12 ROUNDS FOR TIME
Online 30 CrossFit Workout Programming Online 30 is based off of our bootcamp class programming. Equipment has been modified to a back pack filled with
