Tuesday 6/6/17

A) 15:00 Movement quality AMRAP 30 sec battles ropes 12 cossack squats unweighted (6/leg) alternating 30 double unders/50 singles *this is the time to tp practice dubs 10 banded side steps each direction 50ft crab walk B) 18:00 AMRAP: 15 KBS eye level 70/53 12 Burpees to 6" target 300m…

6/5/17 Monday

A) Snatch Pull + hang Power snatch + Power snatch 5 sets @ 70-80% of your max snatch rest 90 sec B) Overhead squats from the rack 3 sets of 3 @ 65-75% of max snatch rest as needed between *If not able due to mobility or injury perform 3…

Saturday 6/3/17

Team Squad having a blast in ATL! Friday team Squad was wearing their Time served shirts which is an apparel company owned by longtime member Robby Eddy. Thanks for sponsoring! We have two days, and 4 workouts left. We will give ALL we got, because that is what we do.…

Friday 6/2/17

  A) Back Squats    5 sets of 2 @ 80-85% rest 2:00 between sets https://www.youtube.com/watch?v=ultWZbUMPL8 B) Weighted Pull ups (pronated) 5-4-3-2-1 Add weight each set ending in a 1 rep max weighted pull up rest 90 sec between sets C) For time; 50 double unders / 100 single unders…

Thursday 6/1/17

Crossfit HQ with a shout out to The Crossfit Squad as a team to watch this watch this weekend at Atlantic regional, which takes place in ATL, GA this weekend. Please follow us on the leader board at games.crossfit.com. They will be airing our workouts between 9:00- 11:30 am Friday…