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03/09/2017

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CrossFit Seek and Destroy – Small Group Training

Metcon

Metcon (Time)

Decending Ladder

12-11-10-9-8-7-6-5-4-3-2-1

Cal. Airdyne/Cal. Row

Burpees Box Step-Ups

Wallballs

KB Swings

Air Squats

*This rep schemme applies to all movements, please just keep working guys dont shave your reps either! Your here for a reason might as well do the damn work, if i count your reps and your just crappin along im going to call you out.

Time to test positive 💪🏻🔥💪🏻🔥💪🏻

3/8/17

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CrossFit Seek and Destroy – CrossFit

Strength

Deadlift

20 Rep Max Deadlift

Metcon

Metcon (Time)

“Black and Blue”

5 RFT:

10 Power Cleans 95/65

10 Burpees

Scaled: 75/55

RX+: 135/95

Accessory

Metcon (Time)

Rowing

1,000-750-500-250 meters for time

*Rest 2 minutes between sets

03/08/2017

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CrossFit Seek and Destroy – Small Group Training

Metcon

Metcon (No Measure)

30 Min. EMOM

Min.1- Plank :45 sec

Min.2- 15-20 Sit-Ups

Min.3- R-Plank :45 sec

Min.4- 20-30 Russian Twist

Min.5- L-Plank :45 sec

Min.6- 8/10/12 Cal. Row

Gymnastics

Headstand/Handstand

Having a fatigued core should make these interesting to say the least 👍🏻

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

03/07/2017

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CrossFit Seek and Destroy – Small Group Training

Metcon

Metcon (No Measure)

5x100M Sprint Row

*Only 20 Sec. to rest any more you our me a burpee for every additional second.

Metcon

Metcon (Time)

Leg Death

12 Goblet Squats/FR KB Squat

20M Lunge

11 Goblet Squats/FR KB Squat

20M Lunge

10 “”

20M Lunge

9 “”

20M Lunge

8 “”

Etc.