Smashing Saturday. 
Full house this Saturday as we tackled some pre Tough Mudder Training for the OCT 1 @toughmudder_id **Saturday** CrossFit/ Tough Mudder Endurance 
In teams of 4 complete for time:
4 min or collective dead hang from pull-up bar.
 2 on 2 off. 
At same time 2 partners hold bottom of squat.  Switch every drop.

4 min of collective deadlift hang. 100/70
At same time 2 partners handstand hold. Any drop or come down partners must switch  switch. 
200 collective Hollow rocks. 2 rock while other two hold plank position.

200KB Swings 24/16 (50 per partner)
1600m run plate run. 20/15
100 pull-ups (No boxes.  Partner helps @crossfit @crossfittraining

Smashing Saturday. Full house this Saturday as we tackled some pre Tough Mudder Training for the OCT 1 @toughmudder_id **Saturday** CrossFit/ Tough Mudder Endurance In teams of 4 complete for time: 4 min or collective dead hang from pull-up bar. 2 on 2 off. At same time 2 partners hold bottom of squat. Switch every drop. 4 min of collective deadlift hang. 100/70 At same time 2 partners handstand hold. Any drop or come down partners must switch switch. 200 collective Hollow rocks. 2 rock while other two hold plank position. 200KB Swings 24/16 (50 per partner) 1600m run plate run. 20/15 100 pull-ups (No boxes. Partner helps @crossfit @crossfittraining

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Athlete @andreafitnessqueen taking a quick break during those grueling 100 Wallballs yesterday. Champed it out. 
Friday

A) EMOM x 10: 1 push press 1 push jerk 1 front squat  @ 70% 1rm PP

Conditioning: 
for total time:
30 Cleans 60/40 @crossfit @crossfittraining 
3 min rest (exactly)

100 Wallballs 20/14

Athlete @andreafitnessqueen taking a quick break during those grueling 100 Wallballs yesterday. Champed it out. Friday A) EMOM x 10: 1 push press 1 push jerk 1 front squat @ 70% 1rm PP Conditioning: for total time: 30 Cleans 60/40 @crossfit @crossfittraining 3 min rest (exactly) 100 Wallballs 20/14

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Athlete Liz is back with us and killing yet again.. Friday Feels

A) EMOM x 10: 1 push press 1 push jerk 1 front squat  @ 70% 1rm PP

Conditioning: 
for total time:
30 Power Cleans 60/40

3 min rest (exactly)

100 Wallballs 20/14 @crossfit @crossfittraining

Athlete Liz is back with us and killing yet again.. Friday Feels A) EMOM x 10: 1 push press 1 push jerk 1 front squat @ 70% 1rm PP Conditioning: for total time: 30 Power Cleans 60/40 3 min rest (exactly) 100 Wallballs 20/14 @crossfit @crossfittraining

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