Tuesday August 8, 2023
CrossFit Main AMRAP 20 min P1: 6 alt. side sandbag-shoulders (3/3) P2: 50m. sled push (25/25) *to flag pole and back, but make it HEAVYOnce both partners complete work, switch spots
Tuesday August 8, 2023 Read More »
CrossFit Main AMRAP 20 min P1: 6 alt. side sandbag-shoulders (3/3) P2: 50m. sled push (25/25) *to flag pole and back, but make it HEAVYOnce both partners complete work, switch spots
Tuesday August 8, 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 August 6, 2023 Read More »
CrossFit Main: Community 5k run event! ALL classes: Run 5k Hinshaw run warmup; Lvl6/5: Teams of 2 run together to complete a 5k run for time. Lvl4/3: Teams of 2 run individually, working 1 at a time to complete 5k total distance, split however with 600/400/300/200 intervals. Lvl2/1: Teams of 2 run/bike as needed to
Friday August 4, 2023 Read More »
CrossFit Main Overhead Squat 2014′ 1 rep max overhead squat *for those who are newer/dont have mobility to do OHS, perform front squat in same manner below; *after warming up, within 3 attempts build to a 1rm OHS. 20 min clock: Treat this as an e 1:30-2min EMOM Min 0-10: warmup sets (5x) 1. 4-5
Thursday August 3, 2023 Read More »
CrossFit 2011 skills test A. 10 min to find 1 rep max weighted pullup Lvl6/5: weighted pull ups with belt, adding weight each set to max Lvl4/3: banded pullup, decreasing band assistance each attempt to toughest single. Lvl2/1: ring row, moving feet further under rings/elevated on box to toughest single. B. Max distance farmers carry
Tuesday August 1, 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 30, 2023 Read More »
CrossFit Main AMRAP 20 min; P1 performs 5 sandbag/kb goblet squats, then does 50m carry (flag pole)- sets down object- picks it back up and does the same, 5 squats then carries back at the same time.. P2 performs 10-15 reps of DB weighted sit ups Once both partners are done with their individual work,
Friday July 28, 2023 Read More »
CrossFit Main Pacing drill Run: (scale to bike as needed) 10 rounds (20 min clock) Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so
Thursday July 27, 2023 Read More »