May 30, 2024
CrossFit – Thu, May 30 Performance & Fitness Metcon (Checkmark) 5 Sets: 30-45 Second Sand bag Hold 50m Single Arm Farmer’s Carry each side 15-45 Second Handstand Hold 2:00 on…
May 27, 2024
CrossFit – Mon, May 27 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear…
May 28, 2024
CrossFit – Tue, May 28 Performance & Fitness Metcon (Checkmark) 30:00 at a steady pace: 25 Calories any machine 20-45 Second Side Plank each side 20-45 Second Sorenson Hold 20-45…
May 29, 2024
CrossFit – Wed, May 29 Performance Metcon (Time) EMOMx5:00 1 Power Clean *Starting at 70% of 1RM at 7:00 mark: For Time: 20 Power Cleans at 75% of heaviest weight…
May 25, 2024
CrossFit – Sat, May 25 Performance & Fitness Metcon (Time) For time with a partner: 50-40-30-20-10-20-30-40-50 Echo Bike or Row Calories *45:00 Cap Coach’s Notes: This is a you go-…
May 24, 2024
CrossFit – Fri, May 24 Performance & Fitness Front Squat (5 Reps every 2:00 x 5 Sets @70-75% of 1RM) Coach’s Notes: All 5 sets will be done at the…
May 22, 2024
CrossFit – Wed, May 22 Performance 3 Power Snatch + 3 Overhead Squat (1 Complex every 2:00 x 5 Sets) Coach’s Notes: Build to a 9/10 RPE by the last…
May 21, 2024
CrossFit – Tue, May 21 Performance & Fitness Metcon (AMRAP – Reps) 5 Sets: 1:00- C2 Bike Calories 1:00 REST 1:00- Sit-ups 1:00 REST 1:00- Kettlebell Swings (70/53) 1:00 REST…
May 20, 2024
CrossFit – Mon, May 20 Performance & Fitness Mp2 (Checkmark) EMOMx35:00 Interval 1: 150m Run Interval 2: 30 Seconds of Pull-ups Interval 3: 150m Run Interval 4: 40 Seconds of…
May 23, 2024
CrossFit – Thu, May 23 Performance & Fitness Metcon (Checkmark) 3 Sets: Max duration hang from pull-up bar (1:30 cap) 2:00 Ski 3 Sets: 8-10 Single Arm DB Rows each…
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