March 21, 2024
CrossFit – Thu, Mar 21 Performance & Fitness Metcon (Checkmark) 3 Sets: 8-10 Inverted Chest to Bar Rows 1:30 Row or Ski Recovery 3 Sets: 8-10 Single Arm DB Bench…
March 18, 2024
CrossFit – Mon, Mar 18 Performance Power Snatch + Hang Squat Snatch (1 Complex every 1:15 x 6 Sets) Coach’s Notes: Start light and build to 7-8/10 RPE. Save some…
March 20, 2024
CrossFit – Wed, Mar 20 Performance Deadlift (5,5,3,3) Coach’s Notes: Start at 70% and build. These will be dead stop meaning you will reset from the bottom. Not TNG. Fitness…
March 19, 2024
CrossFit – Tue, Mar 19 Performance & Fitness Metcon (Checkmark) 4 Sets: 16 Alternating DB Bench (8/side) 6-8 Strict Pull-ups w/ 1 sec. pause at top 2:00 Recovery Echo, Ski…
March 15, 2024
CrossFit – Fri, Mar 15 CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of:10 thrusters, weight 110 chest-to-bar pull-upsRest 1 minute, then:5 rounds of:7 thrusters,…
March 16, 2024
CrossFit – Sat, Mar 16 Metcon (Calories) In Teams of 3: AMRAPx30:00 Max Calorie Ski Max Calorie Row Coach’s Notes: 2 People will work at a time while 1 rests.…
March 13, 2024
CrossFit – Wed, Mar 13 Performance Metcon (Time) For Time: 400m Run 15 Snatch (135/95) 400m Run 10 Snatch (155/105) 400m Run 5 Snatch (175/115) 400m Run Fitness Metcon (Time)…
March 12, 2024
CrossFit – Tue, Mar 12 Performance & Fitness Metcon (Checkmark) EMOMx30:00 Interval 1: 10 Second Echo Bike Sprint Interval 2: 20 Seconds max Push-ups Interval 3: 20 Seconds max Ring…
March 14, 2024
CrossFit – Thu, Mar 14 Metcon (Checkmark) 3 Sets: 2:00 on any machine 20-40 Second Side Plank each side 2:00 on any machine 10-15 GHD Hip Extensions 2:00 on any…
March 11, 2024
CrossFit – Mon, Mar 11 Performance & Fitness Metcon (4 Rounds for reps) 4 Sets: AMRAPx2:00 15 Thrusters (96/65) Max Calorie Row, Ski or Echo Bike Rest 2:00 Rest 2:00…
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