May 18, 2024
CrossFit – Sat, May 18 Performance & Fitness Metcon (Calories) In teams of 3: AMRAPx30:00 Max Calorie Echo Bike Max Calorie Row Coach’s Notes: Both machines can be used at…
May 17, 2024
CrossFit – Fri, May 17 Performance & Fitness Back 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 16, 2024
CrossFit – Thu, May 16 Performance & Fitness Metcon (Checkmark) 3 Sets: 500m Ski 20-45 Second Side Plank each side 3 Sets: 1000m C2 Bike 15-30 Second Single Leg Wall…
May 14, 2024
CrossFit – Tue, May 14 Performance & Fitness Metcon (AMRAP – Reps) EMOMx8:00 30 Seconds Abmat Sit-ups Metcon (Calories) For Total Calories: 2 Sets: 3:00 Row 1:00 REST 3:00 Ski…
May 15, 2024
CrossFit – Wed, May 15 Performance Power Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a max for the day.…
May 13, 2024
CrossFit – Mon, May 13 MP (AMRAP – Rounds and Reps) 2 Sets: AMRAPx15:00 1000m Run AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Rest 5:00 *Start from where you…
May 11, 2024
CrossFit – Sat, May 11 Performance & Fitness Metcon (Time) For time with a partner: 20 Rounds: 3 Wall Walks (ADV: 25′ Handstand walk) 9 Calorie Ski or Row 12…
May 10, 2024
CrossFit – Fri, May 10 Performance Pause Back Squat (1 Rep Every 2:00 x 5 Sets) Coach’s Notes: Build to a max for the day Fitness Pause Back Squat (5…
May 9, 2024
CrossFit – Thu, May 9 Performance & Fitness Metcon (Checkmark) 5 Sets: 500m Row or Ski 6 Single Leg Landmine RDL/side 6 Bent Over Barbell Rows
May 6, 2024
CrossFit – Mon, May 6 Performance & Fitness Metcon (Checkmark) 3 Rounds: 400m Run 10-20 Pull-ups 20-30 Push-ups 30-50 Air Squats 400m Run Rest 2:00 *35:00 Cap Coach’s Notes: Try…
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