May 16, 2025
CrossFit – Fri, May 16 Performance & Fitness Power Clean + 2 Hang Squat Cleans (1 Complex every 2:00 x 4 sets) Coach’s Notes: Start at a moderate weight (70%…
May 14, 2025
CrossFit – Wed, May 14 Performance & Fitness Strength Work (Checkmark) Every 2:30 x 4 Sets: 5 Push Press @75% of 1RM 15-30 Second Handstand Hold Coach’s Notes: Keep all…
May 13, 2025
CrossFit – Tue, May 13 Performance & Fitness Deadlift (5,3,1,1,1) Coach’s Notes: Complete a set every 2:00. Not TNG. Reset from the floor each set but do not drop from…
May 12, 2025
CrossFit – Mon, May 12 Murph Prep 2 (Time) For Time: Buy-in: 800m Run Rest 2:00 3 Rounds: 20 Pull-ups 30 Push-ups 40 Air Squats Rest 2:00 Cash-out: 800m Run…
May 10, 2025
CrossFit – Sat, May 10 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx25:00 20/15 Calorie Row and 15 Bar Facing Burpees 20 Cleans (185/125)* *Men…
May 9, 2025
CrossFit – Fri, May 9 Performance & Fitness Strict Press (6-8 Reps every 2:00 x 3 Sets) Performance Metcon (AMRAP – Rounds and Reps) AMRAPx12:00 24 Alternating DB Snatch (50/35)…
May 8, 2025
CrossFit – Thu, May 8 Performance & Fitness Skill Work (Checkmark) 15:00 Rope Climb Practice Metcon (AMRAP – Reps) EMOMx16 Interval 1: 15/12 Calorie Machine Interval 2: 1-3 Rope Climbs…
May 7, 2025
CrossFit – Wed, May 7 Performance & Fitness Back Squat (10@60% 8@70% 6@75% 4@80%) Coach’s Notes: Complete a set every 2:00. Percentages are based off of 1RM. If you don’t…
May 6, 2025
CrossFit – Tue, May 6 Performance & Fitness Power Snatch (1 Rep EMOMx10:00) Coach’s Notes: Start at a 5/10 RPE and add weight every 2 sets. Finish at 7-8/10 RPE.…
May 5, 2025
CrossFit – Mon, May 5 Performance & Fitness Murph Prep 1 (AMRAP – Rounds and Reps) AMRAPx22:00 200m Run 20 Pull-ups 200m Run Rest 1:00 30 Push-ups 200m Run 40…
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