Wednesday, August 27th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. Every 30 sec for 8 mins, 1 x Hang Snatch. All reps at 70%

2. Push Jerk: 4 x 5 reps. Adding, from floor. (10 mins)

3. 3 RFT OF:
9 Hang Power Snatch(135/95)unbroken
15 Box Jumps (30/24)
21 HRPU

then 400m Sprint

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By cfbroadway

Tuesday, August 26th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

Deadlifts: 3-3-3-3-3. Add as you go.
Between sets: Max rep strict HSPU / Wall walk with 45 sec hold
(18 mins)

THEN

5 x 2 min Rounds with 1 min rest between of:
5 Deadlifts ( 70% of 3 rep max weight )
40 Double Unders
Max Effort KB Swings (70/55)

Score will be total KB Swings for all 5 rounds.

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By cfbroadway

Monday, August 25th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

1. 3 Position Squat Clean. (14 mins)
High Hang – Hang – Floor

2. Front Squat: 3 x 7 reps all @ 73%
( 9 mins)

3. 6 min AMRAP OF:
12 Pull Ups
10 Burpees
Go hard, go fast!

All the best to Lacey who is starting Grad School today at CSU.

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By cfbroadway

Friday, August 22nd

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

EMOM FOR 14, Alternating:
2 x Hang Snatch, add as you go.
5 x Muscle Ups / 10 x Pull Ups

THEN

15 Power Cleans (185/125)
18 Burpees
21 Box Jumps (24/20)
400m Run
21 Box Jumps
18 Burpees
15 Power Cleans

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By cfbroadway

Thursday, August 21st

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

With a Running Clock.

6 min AMRAP OF:
100m Run
7 Power Snatch (135/95)

3 min REST THEN

6 min AMRAP OF
250/220m Row
12 Front Squats (185/125)

3 min REST THEN

4 Rounds For Time Of:
10 Deadlift (225/155)
20 Wall Ball

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By cfbroadway

Wednesday, August 20th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

Push Press: 5-5-5-5-5. Add as you go.
Between Sets:
5 x 5 Weighted Pull Ups / Max Effort Strict / 4 x Slow Negatives
(16 mins)

THEN

For Time:
5 Push Jerk (155/105)
5 Toes To Bar
50 Double Unders
10 Push Jerk (155/105)
10 Toes To Bar
50 Double Unders
15 Push Jerk (155/105)
15 Toes To Bar
50 Double Unders
20 Push Jerk (155/105)
20 Toes To Bar
50 Double Unders

Big congrats to Jeff after finishing the Leadville 100 mile race over the weekend. A huge accomplishment after a lot of hard work. Hats off!
Here he is getting med checked after completing the race.

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By cfbroadway

Tuesday, August 19th

A huge amount of back squat PR’s Monday. Fantastic stuff guys, the hard work put in over the past couple of months has really payed off.

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

3 min Max Distance Handstand Walk (mats)

THEN

Power Clean into 2 x Squat Clean into Split Jerk ( 15 mins)
Dropping between cleans is allowed.

THEN

12 min AMRAP OF:

200m Run
20 HSPU
30 KB Swings (70/55)

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By cfbroadway

Monday, August 18th

Keep signing in guys, doing great.

https://crossfitbroadway.frontdeskhq.com

When you get to the site log into your Front Desk account and sign in from there.

WORKOUT

A ton of impressive P.R’s last week with our Front Squats. Back Squats today. Lets get it people!

Back Squats: 3-3-2-1-1-1 (20 mins)

THEN

9 min AMRAP OF:

6 Thrusters (135/95)
9 Burpees Over Bar
12 Pull Ups

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By cfbroadway