CrossFit – Tue, Oct 24 Performance & Fitness Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston,…
CrossFit – Thu, Oct 26 Performance & Fitness Bench Press (4 Sets: 8 Reps) Coach’s Notes: Keep the weight between 60-70% of 1RM. Metcon (Checkmark) 4 Sets not for time:…
CrossFit – Sat, Oct 21 Performance & Fitness Metcon (Time) For time with a partner: 10k Echo or C2 Bike *Every 2:00 complete: 10 DB Push Press (50/35) (ADV: HSPU)…
CrossFit – Fri, Oct 20 Performance & Fitness Front Squat (Complete a max set Every 3:00 x 3 Sets) Coach’s Notes: Use 70% of your 1RM. Save about 1 rep…
CrossFit – Wed, Oct 18 Performance & Fitness Deadlift (5 Reps every 2:00 x 5 Sets) Coach’s Notes: Keep the weight between 70-75% of your 1RM. For today these reps…
CrossFit – Tue, Oct 17 Performance & Fitness Metcon (Checkmark) 3 Sets: 6-8 Single Arm DB Rows each side :30-1:00 side Plank each Side 3 Sets: 16 Alternating DB Hammer…
CrossFit – Sat, Oct 14 Performance & Fitness Metcon (Distance) In teams of 3: AMRAPx30:00 300 Air Squats 225 Burpees Max Distance Run in remaining time Advanced Option: 20#/14# Vest…