Keenan

“Top Ten” AMRAP 10: Row for Max Meters On the 1:00 – 1 AbMat Sit-Up On the 2:00 – 2 AbMat Sit-Ups On the 3:00 – 3 AbMat Sit-Ups On [...]

Kettlebell A. 3 sets of 3 dual kb clean + jerks (build) B. 100 goblet squats (with a partner) C. AMRAP 7 min 20 kettlebell swings 20 Sit ups 10 [...]

“Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3 Minutes Between In a strict variation of the CrossFit benchmark workout “Lynne”, we are looking to focus [...]

”John Deere” For Time: 21-15-9 Row Calories 15-10-5 (Women: 9-7-5) Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-10-5 Assault Bike (Women: 9-7-5) 200 Meter Farmers Carry (53/35) [...]

3-Position Power Snatch Build to Heavy Complex “Double Dribble” 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) This “Weightlifting Wednesday” begins with athletes building [...]

“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) [...]

“Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) Athletes will choose one weight for the barbell, with the push press being the [...]

Front Squat Build to Heavy Set of 3 “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) [...]

“Schlitz” 4 Rounds For Time: 400 Meter Run 4 Burpee pull ups 40 Double Unders “Schlitz” is a Benchmark workout that includes a mile of running and a pair of [...]

Sumo Deadlift Build to a Moderate Triple “Floor It” On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Bike Keeping things varied today by building [...]