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Only need two days this week. Day 1 Find 1 Rep Max Back Squat Find 1 Rep Max Bench Press Rest at least 1 Day Day 2 Find 1 Rep Max Front Squat Find 1 Rep Max Strict Press Figure out Memorial day if you are going to participate in Murph. No problem at allRead more

Hey team, we are in our last week. Focus on solid form here and make sure you stay mobile. Big week next week. Also, if you plan on doing Murph on Monday Take Tuesday as a rest day and test Wednesday. Make sure you are setting yourselves up for success despite the holiday weekend. ORRead more

Day 31 Back Squat for load: #1: 3 reps @ 80% #2: 2 reps @ 85% #3: 2 reps @ 90% #4: 1 rep @ 95% #5: 1 rep @ 100% #6: 1 rep @ 103% Front Squat for load: #1: 3 reps @ 75% #2: 2 reps @ 80% #3: 2 reps @ 85%Read more

Day 26 Back Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 80% #3: 3 reps @ 85% #4: 3 reps @ 85% #5: 2 reps @ 90% Front Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 80% #3: 3 reps @ 85% Day 27 Bench Press forRead more

Day 21 Back Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 75% #3: 5 reps @ 75% #4: 5 reps @ 80% #5: 5 reps @ 80% Front Squat for load: #1: 5 reps @ 70% #2: 5 reps @ 70% #3: 5 reps @ 75% Day 22 Bench Press forRead more

Day 21 Back Squat for load: #1: 5 reps @ 60% #2: 3 reps @ 70% #3: 2 reps @ 80% #4: 2 reps @ 90% #5: 1 rep @ 95% #6: 1 rep @ 103% Front Squat for load: #1: 5 reps @ 60% #2: 5 reps @ 70% #3: 5 reps @ 70%Read more

Day 11 Back Squat for load: #1: 5 reps @ 60% #2: 3 reps @ 70% #3: 2 reps @ 80% #4: 2 reps @ 85% #5: 2 reps @ 90% #6: 1 rep @  95% Front Squat for load: #1: 5 reps @ 60% #2: 5 reps @ 70% #3: 5 reps @ 70%Read more

Day 6 Back Squats 1×5 @70% 1×3@75% 2×3@80 1×3@85% Front Squats 2×5@70% 1×3@75% 1×2@80% Day 7 Bench Press 1×7@70% 1×3@75% 2×3@80% 1×3@85% MetCon – 8 Rounds: 8 Barbell Sit Ups 4 Wall Walks Day 8 16 Minute Stations Transition EMOM. You have 60 Seconds to complete the perscribed number of reps and movement. Rest theRead more

Day 1 Back Squats 3×5 @70% 3×5 @75% Front Squats 2×5 @65% 1×5 @70% Day 2 Bench Press – 3×5 @70 – 2×5@75% 5 Rounds 5 Strict Pull Ups 5 Strict Hand Stand Push Ups Day 3 10 Min EMOM 5 Power Clean and Jerks 155/100 Tabata Mash Up 8 min Clapping Push Ups GHDRead more

CrossFit LoDo – CrossFit LoDo at RiNo Denver Colorado Day 1 A. Find 1 RM Sumo Stance Deadlift B. 3×15 Superset GHD Sit Ups and GHD Hip Extensions C. Find 1 RM L-sit Hold, complete 4 sets @ 60% that duration Day 2 A. Find 3 RM Bench Press with Chains (fully extended) B. TempoRead more