Tuesday July 25, 2023
CrossFit Main Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday July 25, 2023 Read More »
CrossFit Main Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday July 25, 2023 Read More »
CrossFit Main For time: 50-40-30-20-10 reps: Pushups, sit ups Lvl6: toe, GHD to floor Lvl5: toe, GHD to elevated height- box/ball Lvl4: toe down/knee up, abmat situp Lvl3: knee pushups, abmat situp Lvl2: elevated height- box, abmat situp Lvl1: elevated height- box/wall, plank hold
Thursday July 6, 2023 Read More »
(MURPH 2023!) 8am: gym opens/warmup 8:30 ALL heats kick off 10: all heats finish 10-11: group photo/hangout/close up
Saturday May 27, 2023 Read More »
CrossFit Main 6 double DB floor press AHAP 12 pushups 24 banded bicep curls Lvl6: 70/50,toes, blue/red band Lvl5: 50/35, toes, red/purple Lvl4: 40/30, toes down- knees up, purlple Lvl3: 35/25, knees, purple Lvl2: 30/20, knees, purple Lvl1: 25, 15, elevated, purple Longevity/QuickFit Main; (spin on last weeks pump session) E3 min x 15 min
Friday May 19, 2023 Read More »
CrossFit AMRAP 40 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possible Lvl5: *same as level 6, minus vest, kip pull ups if needed Lvl4: 300m (sub 9 min mile) banded pull ups how
Tuesday May 16, 2023 Read More »
CrossFit Main: AMRAP 30 min: 1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1) 2 pullup, 4 pushup, 6 squat, run… 3 pullup, 6 pushup, 9 squat, run… 4 pullup, 8 pushup, 12 squat, run… 5 pullup, 10 pushup, 15 squat, run… continue adding 1 pullup, 2 pushup, 3 squat
Monday May 8, 2023 Read More »
CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days 6-7 min: rest repeat x 5 sets (34 min) re-start round each time Longevity/QuickFit; Main 0-3 min run 300/200/100m *rest remainder of 3 min after walk/jog/run
Friday May 5, 2023 Read More »
CrossFit Main AMRAP 30 min: Max distance run (you choose 100/200/300/400m route) But every 5 min, including at 0, perform 1 round of ‘Cindy’ 5 pullups 10 pushups 15 air squats *if you have been wearing a 20# vest, wear it, otherwise scale as needed based on test week. QuickFit/ At home WOD Main AMRAP
Thursday April 27, 2023 Read More »
CrossFit Main E3 min x 10 sets (30 min) 200m run 10 pushups 15 box step ups *if you have been doing level 6/5 with a vest, wear it today. Longevity Main E3 min x 10 sets (30 min) 100m run *scale to bike as needed 5-10 pushups 10-15 box step ups QuickFit/At home Main
Wednesday April 19, 2023 Read More »
CrossFit: Main AMRAP 30 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possible Lvl5: *same as level 6, minus vest, kip pull ups if needed Lvl4: 300m (sub 9 min mile) banded pull ups
Tuesday April 11, 2023 Read More »