Mike Smith

Sunday, August 12th 2018 Closed

Saturday, August 11th 2018 1. Conditioning “Century Club” Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Chest to Bar Pull-ups 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row 25 Minute Time Cap Teams of 3

Friday, August 10th 2018 1. Deadlift Heavy Set of 10 2. Conditioning “Captain Insano” 3 Rounds: 20 Deadlifts (155/105) (115/85) 15/10 Calorie Bike 20 Hang Dumbbell Reverse Lunges (50/35) (35/20) 15/10 Calorie Bike The deadlift is the main focus of this two part workout. Athletes will venture a bit further than the usual 1-5 reps,

Thursday, August 9th 2018 1. Conditioning “Strict Nicole” AMRAP 20: 400 Meter Run Max Strict Pull-ups The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score

Wednesday, August 8th 2018 1. Conditioning “Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Bar Burpees Max Overhead Squats (75/55) (55/35) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Bar Burpees Max Overhead Squats (95/65) (75/55) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Bar Burpees Max Overhead Squats (115/85)

Tuesday, August 7th 2018 1. Conditioning “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) (95/65) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) (95/65) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95) (95/65) “Jump City” is

Monday, August 6th 2018 1. Power Snatch Heavy Single 2. Conditioning “Randy” For Time: 75 Power Snatches (75/55) (55/35) Two part workout today focusing on dialing in the power snatch. Athletes will first build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load. Carrying over this power

Sunday, August 5th 2018 Closed

Saturday, August 4th 2018 1. Conditioning “Barbed Wire” 4 Rounds: 400 Meter Run 20 Pull-ups 30 Push-ups 40 AbMat Sit-Ups 50 Air Squats Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds. With this being a longer workout, we want to ensure that

Friday, August 3rd 2018 1. Conditioning “Recess” AMRAP 10: 3 Calorie Bike, 3 Kettlebell Swings (53/35) 6 Calorie Bike, 6 Kettlebell Swings (53/35) 9 Calorie Bike, 9 Kettlebell Swings (53/35) … Continue to add (3) Repetitions Per Round Looking to choose a weight for the kettlebell swings that athletes could swing for 25+ repetitions unbroken