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running

Tuesday, May 14, 2019

A. 3 sets of: Barbell Hip Thrusts x 6-8 repsRest 90 seconds Bent-Over DB Row x 8-10 reps each arm Rest 90 seconds B. 3...
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Monday, May 6, 2019

A. 3 sets of: Goblet Squat x 5 repsPlank hold x 60 seconds Bent over DB row x 6-8 reps each arm B. 3 rounds...
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Tuesday, April 30, 2019

A. Every 2 minutes, for 12 minutes (6 sets): Push Press B. 3 rounds for time: 300m run 20 toes-bar

Friday, April 26, 2019

A. 3 rounds not for time, no more than 15 min total: 1. 8-10 reps each leg- single leg KB deadlifts 2. 10 reps banded...
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Tuesday, April 16, 2019

4 rounds for time of: Run, 200 m 12 Dumbbell Shoulder-to-OverheadsRun, 200 m 12 Dumbbell Hang Squat Cleans

Thursday, January 3

All ClassesA) E2Min x 10 min (5 sets)5 Dumbbell Shoulder Press B) AMRAP 15 minRun, 300mMax rep Strict Pull-ups

Tuesday, December 4

CrossFit 5 Rounds for Time: Run/Bike/Row and Russian Kettlebell Swings *pick your biggest weakness 400m Run/1200m Bike/500m row 25 Russian KB Swings

Tuesday, November 20

All Classes ‘Bert’ Teams of 3, partners run together but split up work however they choose For time: 50 burpees 400m run 100 push-ups 400m...
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Friday, November 9

CrossFit ReTest Day 3 ‘Kelly’ 5 rounds for time: Run 400m 30 box jumps 30 wallballs Longevity 3 rounds for time: Run X meters X...
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