October 10, 2026
CrossFit – Sat, Oct 10 Metcon (Time) For Time:Run 800 meters80 Bar Facing Burpees60 Power Cleans @ 115/80 lbs40 Kipping Handstand Push-Ups40 Strict Pull-ups (ADV: 20 Rope Climbs)40 Kipping Handstand…
October 9, 2026
CrossFit – Fri, Oct 9 Front Squat (2 Sets: EMOMx3:00 20 Seconds Front Squats @75% Rest 2:00) Metcon (Time) 2 Rounds for time: 100 Double-unders 50 Sit-ups (ADV: GHDSU) 100…
October 8, 2026
CrossFit – Thu, Oct 8 Metcon (Calories) Every 2 Min x 15 sets (alternating 5 sets each)Set 1:90 sec AMRAP – Echo Bike cals @ max sustainable paceSet 2:90 sec…
October 7, 2026
CrossFit – Wed, Oct 7 Metcon (Checkmark) EMOMx9:00Minute 1Supinated Chin Over Bar Hold for 15-30 secondsMinute 21 Max UB set of Pull-ups Minute 3REST Coach’s Notes: Chin over bar hold…
October 6, 2026
CrossFit – Tue, Oct 6 Bench Press (4 Reps every 2:00 x 4 Sets) Coach’s Notes: Start around 70% and build to around 80% of 1RM. Metcon (AMRAP – Reps)…
October 5, 2026
CrossFit – Mon, Oct 5 Squat Snatch (3,2,1,3,2,1) Coach’s Notes: Do a set every 2:00. Not TNG. First set is done at 75% of 1RM and then build to 80-85%…
October 3, 2026
CrossFit – Sat, Oct 3 Metcon (AMRAP – Rounds & Reps) AMRAPx30:00 Buy In:Echo Bike 150/120 calories or 190/150 Calorie C2 BikeThen AMRAP:40 Wall Ball Shots @ 20/14 lbs20 Box…
October 2, 2026
CrossFit – Fri, Oct 2 Power Clean & Jerk (1.1.1.1 Every 3:00 x 3 Sets) (Push Jerk, Power Jerk or Split Jerk) Coach’s Notes: do 1 rep every 12 seconds…
October 1, 2026
CrossFit – Thu, Oct 1 Metcon (Checkmark) 20:00 @ Steady Pace: 400m Run 20 Russian Kettlebell Swings 60′ Bodyweight Lunge 90′ Single Arm Farmer’s Carry Coach’s Notes: The purpose of…
September 30, 2026
CrossFit – Wed, Sep 30 Gymnastics Skill/ Strength Work (Checkmark) Beginner: Every 1:30 x 6 Sets 4-6 Tripod Headstand Double Leg Kips Tripod double leg kips Intermediate: 3 Sets: AMRAPx1:30…
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