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06/11/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)CoreMetcon (No Measure)3 sets of 12 Wgtd Hip Bridges 205/155 25 Teapots (ea.) 7 Evil Wheels :60 Mountain Climber PlankMetconMetcon (Time)4 RFT 200M SB Run 5 Sandbag Pitch and Scales 200M Run 3 Tire Flips 50 DubsStrengthBack Squat18 Min. EMOM Min.1-…

06/10/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)CoreMetcon (No Measure)21-15-9 Starfish GHD Hip Ext. Seated Vert JumpsConditioningMetcon (Time)For Time 50/35 Cal. AirDyne 40 DL 185/135 30 Power Cleans 135/95 *EMOM perform 4 Bar Facing BurpeesMetconMetcon (No Measure)3 Min. AMRAP 4 SDLHP 95/65 6 Alt. DB Snatch 50/35 4…

6/10/2019

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CrossFit Seek and Destroy - CrossFitMetconMetcon (Weight)28min. EMOM: Min. 1) 5 Push Press (climbing) Min. 2) 12 Toes-To-Bar Min. 3) 12/9 Cal Assault Bike Min. 4) RestAccessoryMetcon (Time)Optional Extra Credit: 100 DB Russian Twist with 50/35lb *You can only work Tabata Style. 20sec. to work x 10sec. of rest until…

6/8/19

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CrossFit Seek and Destroy - CrossFitMetconMetcon (No Measure)3 Piece today... Partners of 2 (only 1 works at a time) 5 Rounds: (0-10min.) 20 Alt. DB Snatches 70/50lb 30 Pull-Ups 10-18min. (With a partner) Pick 1: 1 mile run (in 200m intervals) 2000m Row (in 200m intervals) 18-30min. (10min. AMRAP) 42-30-18…

06/07/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)MetconMetcon (No Measure)3 rounds of 3 Min. AMRAP 5 DL 135/95 3 Cleans 115/80 3 Snatch 95/65 5/3 Cal. AirDyne -2 Min. Rest between rds-AccessoryMetcon (No Measure)4 RNFT 25 Wgtd Sit-Ups :45 Ring Plank *Once complete, continue to Accumulate 3 Min.…