October 8, 2022

WOD
CrossFit – Sat, Oct 8 Performance & Fitness Metcon (Distance) <p>In teams of 3:</p><p> </p><p>AMRAPx30:00</p><p>Max Distance C2 Bike</p><p>Max Distance Run</p><p> </p><p>*2 People will work at the same time while 1 rests.&nbsp;</p> Metcon…

October 7, 2022

WOD
CrossFit – Fri, Oct 7 Performance Hang Squat Snatch (1 rep Every 1:30 x 5 sets) <p>Coach’s Notes: Start at light to moderate weight and build to a max for…

October 5, 2022

WOD
CrossFit – Wed, Oct 5 Performance 2 Clean Pulls + 1 Squat Clean (1 Complex every 1:30 x 5 Sets) <p>Coach’s Notes: The intent of the Clean Pulls is to…

October 6, 2022

WOD
CrossFit – Thu, Oct 6 Performance & Fitness DB Bench Press (4 Sets: 8 Reps) <p>Coach’s Notes: Build from a light weight to a challenging weight. Rest about 1:30 to…

October 4, 2022

WOD
CrossFit – Tue, Oct 4 Performance & Fitness Metcon (2 Rounds for reps) <p>AMRAPx15:00</p><p>5 Rounds:</p><p>2 Wall Walks</p><p>12 Alternating DB Snatch (50/35, ADV: 70/50)</p><p>24 Double-unders&nbsp;</p><p>Max Calorie Row or Echo Bike in…

October 3, 2022

WOD
CrossFit – Mon, Oct 3 Performance Back Squat (15:00- Build to 1 rep at 90-95% of 1RM) <p>Coach’s Notes: Do not go past 95%. We will test a true 1RM…

October 1, 2022

WOD
10.01.22 Performance & Fitness Metcon (Time) For Time with a partner: 1000m Run (together) 100 Sit-ups or 50 GHD Sit-ups 100 Ring Rows (ADV: 20 Ring Muscle-ups) 100 Sit-ups or…

September 28, 2022

WOD
09.28.22 Performance Clean Pull + Squat Clean + Hang Squat Clean (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a heavy complex. Fitness Russian KBS (10 Reps…

September 30, 2022

WOD
09.30.22 Performance Hang Squat Snatch (2 Reps every 1:30 x 5 Sets) Coach’s Notes: The goal is to finish 5-10 pounds heavier than last week. Start light. Fitness Alternating Double…

September 27, 2022

WOD
09.27.22 Performance & Fitness Metcon (AMRAP – Rounds and Reps) 10 Rounds: 2:00 Work/ 1:00 Rest 25/20 Calorie Row or Ski 10 Toes to Bar 25/20 Calorie Row or Ski…