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Here comes Nike


Here comes Nike


Im going with the blue and orange

Friday 1/30/15
Rotator cuff work

AMRAP 10 min:
4 KB windmill (2L/2R)(53/35)
5 Strict ring dips (2 sec at bottom/2 sec at top)
15 sec L-sit hold
*Focus should be on quality of movement. I dont care how many rounds you get just do the movements perfectly


In teams of 2:
AMRAP 10 min:
20 Handstand pushups
Row 20/15 calories
Rest 2 min
AMRAP 10 min:
15 Thrusters (75/55)
2 Rope climbs
*For both amraps both partners are working on both movements at the same time. Partner A completes 20 Hspu while partner B rows for 20/15 calories. Once they are both finished that is 1 round and the switch exercises. Continue that pattern for the 10 min. You cannot switch exercises until both have finished the given exercise.

19 problems only workout-obsessed people understand . #5 is a conspiracy, they do it on purpose!

A calorie is not a calorie: how carbs trigger overeating. Anyone else notice the donuts trend  around CrossFit? 

Annnnnnd they’re here! Whos getting a pair?!?

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