August 22, 2024
CrossFit – Thu, Aug 22 Skill Work (Checkmark) 15:00- Handstand Push-up Skill Work Metcon (Checkmark) Complete a round every 2:00 x 8 Rounds Interval 1: 20 Second Row Sprint Damper…
August 16, 2024
CrossFit – Fri, Aug 16 Performance Metcon (Time) 5 Rounds for time: 17 Wall Balls (20/14) 10 Lateral Bar Burpees 3 Cleans (205/145) Rest 2:00 *30:00 Cap Coach’s Notes: Record…
August 20, 2024
CrossFit – Tue, Aug 20 Performance & Fitness Metcon (Time) 500m Row or Ski or 1k Bike 50 Sit-ups (ADV: 30 GHDSU) 500m Row or Ski or 1k Bike 50…
August 19, 2024
CrossFit – Mon, Aug 19 Performance Squat Clean (1 Rep Every 1:30 x 5 Sets) Coach’s Notes: Start around 70% of 1RM and build to a heavy single for the…
August 15, 2024
CrossFit – Thu, Aug 15 Performance & Fitness Skill Work (Checkmark) 15:00- HSPU Practice Metcon (Checkmark) Complete a round every 4:00 x 4 Rounds: 250m Row or 1k Bike or…
August 17, 2024
CrossFit – Sat, Aug 17 Performance Lazar Ðukić Memorial Workout 3 Rounds of:30/24 calorie Row10 Bar Muscle-Ups Rest 3 minutes Then, 3 Rounds of:30/24 calorie Row15 Strict Handstand Push-Ups Rest…
August 14, 2024
CrossFit – Wed, Aug 14 Performance Back Squat (1 Rep Every 2:00 x 5 Sets) Coach’s Notes: Start at 75% and build to a 1RM for the day. Fitness Back…
August 13, 2024
CrossFit – Tue, Aug 13 Performance & Fitness Metcon (6 Rounds for reps) Complete a round every 4:00 x 6 Rounds: Odd Rounds: 10 Double DB Hang Power Cleans (50/35)…
August 12, 2024
CrossFit – Mon, Aug 12 Performance Squat Snatch (1 Rep every 1:30 x 5 Sets) Coach’s Notes: Start light and build to a max for the day as long as…
August 10, 2024
CrossFit – Sat, Aug 10 Metcon (2 Rounds for reps) With a partner: AMRAPx12:00 12/8 Calorie Ski 8 Alternating DB Snatch (70/50) Rest 3:00 AMRAPx12:00 12/8 Calorie C2 Bike 8…
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