11/20/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Double Under Practice Min 4: 10-15 Push-Ups + 15 AbMat Sit-Ups Weightlifting Bench Press (3 x 3 x 3 x 3) 4 Sets of 3 at 5RM weight. Use this as a warm-up for the workout. Metcon Metcon (Time) 5…

11/16/2017

Justin Smith – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: Row Min 3: 5 Strict Pull-Ups + 5 Burpees to a Target Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland,…

11/11/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 5 Pull-Ups + 10 Push-Ups + 15 Squats Min 3: 3 Hang Snatch w/PVC + 3 Snatch Balance + 3 OHS Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in…

11/10/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: 200 M Run Min 2: Row Min 3: 10 Knees to Elbows MIn 4: 10 Suitcase Deadlifts (5 Each Arm) Metcon Metcon (Time) In Teams of 2 2 Rounds for Time 60 Cal Bike – M/M 70 Cal Bike 25 Synchro Deadlifts Rx+ 225/165 10 Rope…

11/09/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 10 Goblet Squats – Focus on knees out and Chest Upright Min 4: Double Under Practice Mobility 3 EMOM Leg Swings Ankle and Hip Opener Front Rack Weightlifting Squat Clean + Front Squat + Split Jerk (6 Sets of Complex)…