Tell No Lies

CrossFit Crash – CrossFit Power Snatch 15:00 to work up to a heavy single for the day, then… Every :20 for 5:00 1 rep @ 65% Metcon (Time) 3 Rounds For Time: 21 KB Swings (70/53) 12 Strict Pull Ups 400m RunTime Cap:...

Container Of Unspeakables

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up EMOM x 9:00 3 V Stretch + 3 inch worms 100m Run + 10 air squats 10/8 Cal Row Front Squat Take 80% of last week’s heavy single, and… Every 1:30 for 5 sets: 3 reps @ 80% Metcon (AMRAP – Reps)...

Superior Posterior

CrossFit Crash – CrossFit Warm-up (No Measure) Warm Up 2 Rounds in 10:00 250/200m Row 10 KB Deadlifts 1:00 Bike spin 10 PVC pass throughs 50′ Bear Crawl Deadlift Every 2:00 for 7 sets: 4 reps @ 75% Metcon (AMRAP – Reps) AMRAP in 11:00 9-7-5-3-1 Power...

Murph Monday

CrossFit Crash – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June...