16 May 18


Strength

Alternating EMOMx10
A) 5 Touch and Go Power Cleans – 115/85
B) 30 Double Unders

Conditioning
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups

Rest 4:00

4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar

Rest 4:00

AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

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15 May 18

Click on this link to find more information about the meet!  
Back Squats 
60%x4
70%x4
75%x4
80%x4

Conditioning
7 Rounds
7 SDHP
7 Front Squats
7 OHS
Weights are 95/65

14 May 18

What a day yesterday!! . . Big congrats to our 6 athletes who competed in yesterday’s Operation Metcon @crossfit_excitement!! Our men’s team placed in the top 10 RX Division out of 36 Teams! . . Hard work pays off! Proud of your efforts yesterday. Enjoy the rest day and a special Happy Mother’s Day to all the AWESOME Moms out there!!! . . @unitedlifters #crossfit #UnitedLifters #SolanoCountyWeightlifting #powerlifting #EarnedNotGiven #instagood #fitness #fit #fitfam #fitspo #family #community #FunctionalFitness #trainhard #guysthatlift #weightlifter #weightlifting #strong #instafit #gym #balance #muscle #health #California #Snatch #CleanAndJerk #OlympicLifting #StrongerTogether #fourhorsemensc #norcal

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Conditioning
EMOMx5:
12 Hang Power Cleans (95/65)
Directly into:
EMOMx5:
12 Push Jerks (95/65)
Directly into:
EMOMx5:
7 TTB
Directly into:
21-15-9 Calorie Row
42-30-18 Wallballs (20/14#)

10 May 18

For Time
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.

8 May 18


Strength

EMOM x 10
A) 5 Touch and Go Deadlifts at 75%
B) 30 Double Unders

Conditioning
3 Rounds
500m Row
12 Burpees
21 Box Jumps 24/20″

7 May 18

What a weekend!  We couldn’t be more proud of this group of ladies!  Forget about the fact that Four Horsemen took 2/3 medals, for @keishabethuggin and @laurasmiles01 it was their first time putting on a singlet and getting on a platform. While Lilly has competed before, she proved her courage by showing up to a mock meet held by college students, making her by far the youngest athlete in attendance. These ladies showed no fear and set the tone for the rest of our team competing at CTS in two weeks. They did an amazing job controlling their anxiety and putting their trust and faith in their coaches. Laura and Lilly both hit PRs in the Clean and Jerk and Keisha put PRs on the bar in both the snatch and clean and jerk. While she didn’t quite make them, you only get that opportunity by making your first attempts look solid!  It was an incredible success on all accounts and we are READY to show up in FORCE on May 19th!

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 Strength

1RM Back Squat

Conditioning


200m Run
1
Round of Barbara:
20 Pull-ups
 30 Push-ups
 40 Sit-ups
 50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
 10 Pistols 
15 Pull-ups
600m Run
3 Rounds of Cindy
:
5 Pull-ups
 10 Push-ups
 15 Air Squats
800m Run