12/19/17

CrossFit Brownsville – MS.FIT Women’s programmingMetcon (Time)WOD 10-9-8-7-6-5-4-3-2-1 Air Squat SItup Rest 4 minutes 10-9-8-7-6-5-4-3-2-1 Box step ups KB Deadlift

12/18/2017

CrossFit Brownsville – CrossFitStrengthDeadlifts: 10 min EMOM x 3 reps @60-70% weight plus bandsDeadlift (Percentages)Metcon (AMRAP – Rounds and Reps)Conditioning AMRAP in 16 min: 40 Double Unders 30 Overhead Squat (95/65) 20 Toes to Bar 10 Power...

12/18/2017

CrossFit Brownsville – MS.FIT Women’s programmingStrength3 sets: 10 ring rows 10 pushups 30 sec plankMetcon (Time)skill- knees to chest WOD 400m run then, 5 rounds 5 knees to elbows 7 push press 9 wallball shots then, 800m...

12/16/1

CrossFit Brownsville – CrossFitMetcon (Time)For Time: 10-9-8-7-6-5-4-3-2-1 of Alt. Pistols Ring Pushups C2B Pull-ups **Scaled: Alt Single Leg Step Ups 20″ Pushups Pull-ups

12/15

CrossFit Brownsville – CrossFitStrengthWOD Strength 4 Sets: 8 e/side kneeling strict press (back leg = pressing side) 8 e/side single arm DB bent rowCrossFit Games Open 14.4 (AMRAP – Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots,...