October 1, 2024
CrossFit – Tue, Oct 1 Performance & Fitness Metcon (Checkmark) 3 Sets: 8/8 Single Arm DB Rows bench supported 30-45 Second front elbow plank (ADV: weighted) 1:30 Ski or Row…
September 30, 2024
CrossFit – Mon, Sep 30 Performance & Fitness Back Squat (1 Rep every 2:00 x 5 Sets) Coach’s Notes: Use 85% of your 1RM fpr each set. Fitness Goblet Squat…
September 28, 2024
CrossFit – Sat, Sep 28 Performance Metcon (Time) For Time with a partner: 80 Alternating DB Snatch (50/35) 80 Pull-ups 60 Alternating DB Snatch (70/50) 60 Chest to Bar Pull-ups…
September 26, 2024
CrossFit – Thu, Sep 26 Performance & Fitness Metcon (AMRAP – Reps) Complete a set every 3:00 x 5 Sets 10/7 Calorie Echo Bike Sprint 1 Max Set of Toes…
September 27, 2024
CrossFit – Fri, Sep 27 Metcon (Time) For Time: 1000m/800m Ski 50 DB Bench (50/35)
September 24, 2024
CrossFit – Tue, Sep 24 Performance & Fitness Strength Work (Checkmark) 4 Sets: 5-7 Strict Pull-ups :10-:30 Accumulated Tuck-sit or L-sit 100/80 Calorie C2 Bike (Time)
September 25, 2024
CrossFit – Wed, Sep 25 Performance Metcon (AMRAP – Rounds and Reps) AMRAPx20:00 250m Row or 200m Run 10 Lateral Bar Burpees 1 Snatch (155/105) *Add 1 Snatch every round…
September 23, 2024
CrossFit – Mon, Sep 23 Performance Front Squat (1 Rep Every 2:00 x 5 Sets) Coach’s Notes: Keep all 5 sets at 85% of your 1RM. Fitness Double DB Front…
September 21, 2024
CrossFit – Sat, Sep 21 Performance Metcon (Time) For time with a partner: 50 Shuttle Runs 50 Burpee Box Get Overs (30″) 25 Ring Muscle-ups 50 Burpee Box Get Overs…
September 20, 2024
CrossFit – Fri, Sep 20 Performance & Fitness Power Clean (3 TNG reps EMOMx6:00) Coach’s Notes: Start around 65% and build to no more than 80%. Metcon (AMRAP – Rounds…
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