CrossFit Main Teams of 3: 20 min clock; P1 pushes sled down 25m. and back 25m. P2 holds sandbag in bear hug position P3 rests Then 3 goes to 1, 1 goes to 2, 2 goes to 3… *rotate through P1-2-3 each 25m push/hold Lvl6: sled 4×45/2×45, bag 150/125# Lvl5: sled 4×35/2×35, bag 125/100 Lvl4: […]
Friday July 7, 2023 Read More »
CrossFit Main: AMRAP 20 min: P1. Sled push 100m (50m out to black top line, 50m back) P2. easy assault bike for recovery until P1 returns, then switch spots *goal is to add weight each round onto sled and make the pushes challenging, but accomplishable. possible options for weights: (does not have to be exactly
Monday June 26, 2023 Read More »
CrossFit Main 3 person teams; I go, you go style 15 min clock station 1: 100m empty sled push- 50 down/50 back- light and fast station 2: 10 double DB shoulder-overhead – regular working weight UB reps station 3: 50 double unders *scale to 50/40/30/20/10/50 SU (lvls 6-1) Longevity Main same as CF class, keep
Friday May 12, 2023 Read More »
CrossFit Main AMRAP 20 min; Teams of 2-3 P1: 50m. sled push (25/25) P2: 3-5 wall climbs P3: rest Lvl6: sled 4×45/2×45, Open standard Rx Lvl5: sled 4×35/2×35, Open standard Sc Lvl4: sled 4×25/2×25, box climb on 30” Lvl3: sled 4×15/2×15, box climb on 24” Lvl2: sled 4×10/2×10, box climb on 20” Lvl1: sled 2×10/1×10,
Friday April 7, 2023 Read More »
A. Rope climb skill development B. 5 rounds (15 min): 1. Rope climbs 2. Sled push 50′ (25′ out- 25′ back) 3. Rest
Wednesday, March 27, 2019 Read More »
CrossFit: Team Workout AMRAP 15min: Teams of 3, performed relay style: 50′ Sled Push (25 down, 25 back) each 1 rope climb (each) 10 box jumps (each) Quickfit: 10 min death by assault bike directly into tabata sit-up *intention is that each set of cals on assault bike are completed as fast as possible Min
