CrossFit Main AMRAP 20 min: I go, you go style, so partner 1 is working while p2 is resting and vice versa… P1. 5 sandbag squats, directly into 100m. KB farmers carry (50m out/50m back) P2. while P1 is working P2 completes 10 pushups. P1 returns, then switch spots Lvl6: SB 150/125, KB 88/70, toe […]
Thursday July 20, 2023 Read More »
CrossFit Main: Back Squat + jump tall box jump E3 min x 15 0: 3 reps @ 35% + 3-5 jump tall box jumps* 3: 3 reps @ 45% + 3-5 BJ 6: 3 reps @ 55% + 3-5 BJ 9: 5 reps @ 65% + 3-5 BJ 12: 5 reps @ 75% + 3-5
Tuesday July 18, 2023 Read More »
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday July 16, 2023 Read More »
CrossFit Main ‘DT’ 5 rounds for time: 12 deadlifts 9 hang power clean 6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PP Lvl5: 135/95 Lvl4: 115/80 Lvl3: 95/65 Lvl2: 75/55 Lvl1: 65/45
Friday July 14, 2023 Read More »
CrossFit: Main: 20 min clock; P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squat P2.Farmers carry out 50m/ carry back 50m P3. rest Lvl6: farmers carry 88/70, 100% BS carry weight Lvl5: 70/53, 90% Lvl4: 53/44, 80% Lvl3: 44/35, 70% Lvl2: 35/26,
Wednesday July 12, 2023 Read More »
Crossfit- Test week day 5 (See wednesday) QuickfitMain21-15-9 reps of:dumbbell deadlifts (double)*Ring rows- make these challenging*try to use a heavy weight for this if possible.Lvl3: 50/35Lvl2: 35/25Lvl1: 25/15 Core: 3-5 min of accumulated deadbugs
Thursday June 23, 2022 Read More »
CrossfitMainE3 min x 15 min (5 sets)6 double DB floor press AHAP12 pushups24 banded bicep curls Core: tabata tuck up/v ups QuickfitMainE3 min x 15 min (5 sets)6 double DB floor press AHAP12 pushups24 banded bicep curls Core: tabata tuck up/v ups
Thursday June 9, 2022 Read More »
