Keenan

Kettlebell NOT for time; 200 Meter farmers carry 200 Meter Run 3 Rounds: 30 KB Deadlifts, 25 KB Hang Power Cleans, 20 KB Push Jerks 200m farmers carry 200 m [...]

Position Power Snatch Build to a Heavy Complex “Daily Dozen” AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups Another two part workout today. Athletes will [...]

Front Squat 3 Sets of 5 “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double [...]

“Eighteen Wheeler” AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar Athletes will work through four movements across this longer AMRAP [...]

“2k Row” For Time: Row 2,000 Meters The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also [...]

“Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean [...]

“Hot Rod” For Time: 24-20-16-12: Calorie Assaut Bike Alternating Dumbbell Snatches (50/35) Calorie Assault Bike Dumbbell Goblet Front Squats (50/35) Just a bike and a dumbbell in this descending repetition [...]

Kettlebell 4 Rounds: 1:00 Calorie Row 1:00 Russian KB swings 1:00 Goblet Squats 1:00 KB push jerk 1:00 Rest Team Conga line style. Teams of 4. “The Ghost” 6 Rounds: [...]

Pausing Overhead Squat Moderate Set of 2 “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) “Nancy” is one of the many well known CrossFit main-site benchmark workouts. When [...]

“Shipwreck” 5 Rounds For Time: 500 Meter Row 10 Sandbag Cleans (50/35) 16 Sandbag Reverse Lunges (50/35) 24 AbMat Sit-ups In this 5 round workout, athletes will choose a sandbag [...]