17 May 2016

A. 3 Sets: DB/KB Bench Press x 10 (as heavy as possible) Rest 30s V-Ups x 20 (or Situps) Rest 60s B. 3 Sets: AMRAP 5 Minutes 5 Pullups 10 Pushups 15 Air Squats Rest 2:30 between sets. Begin the next set where you left off. 1 Score = Total Rounds   

16 May 2016

Congratulations to Michelle for a great showing at the CrossFit Games South Regionals! A. 20 Minutes to build to 1RM Front Squat B. Tabata Row Rest 1 Minute Tabata Air Squats Rest 1 Minute Tabata Row C. 3 Sets: 10-20 Hollow Rocks   

13 May 2016

A. In 20 minutes, build to a 1RM Overhead Squat from rack. B. CrossFit Games Regional Event 6 For Time: 1000m Bike / Row 100ft HS Walk / Crab Walk / Bear Crawl 10 Overhead Squats from floor (102/70 or 65-75% of Part A.) 500m Row 50 Bar-Facing Burpees 5 Overhead Squats 16-Minute Time Cap