Monday will begin week 6 of the Ben Smith Squat Program. Your lifts should increase by 5-10 pounds for the last time we did 4s – from week 4, day 1. That was 10 May, 2021. We have Murph coming in one week from Monday. We have been hammering push ups to get ready, and a little bit of squatting. Because of all the squatting from Murph, we will take the next week off, and begin week 7 on 7 June, 2021. Week 6, Day 1 Add 5-10 pounds to your effort from Week 4, Day 1 Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 4 reps @ 50%#4: 4 reps @ 60%#5: 4 reps @ 70%#6: 4 reps @ 75%#7: 4 reps @ 75%#8: 4 reps @ 75%#9: 4 reps @ 75% AMRAP 7 1 Candlestick into Handstand4 Frog Pushups (L, R, L, R)Read more

Got a partner? Need a partner?? Come on in! Workout of the Day For time, with a partner: • 30 syncro deadlifts• 30 syncro bar facing burpees400 m run• 20 syncro deadlifts• 20 syncro bar-facing burpees400 m Run• 10 syncro deadlifts• 10 syncro bar-facing burpees400 m run Rest 5 minutes, then: • 10 syncro thrusters• 10 syncro pull-ups400 m run• 20 syncro thrusters• 20 syncro pull-ups400 m run• 30 syncro thrusters,• 30 pull-ups400 run Time cap: 35 minutes To view the scorecard and full workout details, head over to https://www.crossfit.com/pair-up-throw-downRead more

Workout of the Day Back Squat for load:#1: 10 reps @ 30%#2: 10 reps @ 30%#3: 5 reps @ 50%#4: 5 reps @ 65%#5: 5 reps @ 73% add 5-10# to W3D2#6: 5 reps @ 73%#7: 5 reps @ 73%#8: 5 reps @ 73%#9: 5 reps @ 73% Core 2 HR Pushups with Feet on 45/25 plate1 Plate Burpee (ground to overhead)4 HR Pushups with Feet on 45/25 plate2 Plate Burpee (ground to overhead)6 HR Pushups with Feet on 45/25 plate3 Plate Burpee (ground to overhead) Go up to 20 Pushups and 10 Burpees 8m CapRead more

For the second day in a row we will be doing a CrossFit.com workout. I would recommend anchoring your feet for the situps or at the very least use something to protect your lower back from the raspberry. Workout of the Day 50-40-30-20-10 reps for time of: Kettlebell swingsSit-ups ♀ 16-kg KB ♂ 24-kg KBRead more

Workout of the Day 3 rounds for time of: Run 400 meters30 squats20 push presses ♀ 75 lb. ♂ 115 lb.Read more