April 11, 2024
CrossFit – Thu, Apr 11 Performance & Fitness Metcon (Checkmark) 3 Sets: 1:00 Farmer’s Hold (Right arm) 15 Single Arm Standing Banded Rows (Right arm) 1:00 Farmer’s Hold (Left arm)…
April 9, 2024
CrossFit – Tue, Apr 9 Performance & Fitness Metcon (AMRAP – Reps) AMRAPx10:00 300m Row 15 Pull-ups Rest 2:00 AMRAPx10:00 300m Ski 15 Push-ups Rest 2:00 AMRAPx10:00 600m C2 Bike…
April 8, 2024
CrossFit – Mon, Apr 8 Performance Squat Snatch (2 Reps every 1:30 x 5 sets) Coach’s Notes: Start at 70% and build between 80-85% of 1RM. Fitness Double KB Sumo…
April 6, 2024
CrossFit – Sat, Apr 6 Performance & Fitness Metcon (Distance) With a partner: AMRAPx25:00 3200m Run Max Distance Row in remaining time Coach’s notes: 1 Person works at a time.…
April 4, 2024
CrossFit – Thu, Apr 4 Performance & Fitness Metcon (Checkmark) 3 Sets: 6-8 Strict Chest to Bar Pull-ups 1:30 Row or Ski Recovery 3 Sets: 6-8 DB Seal Rows w/…
April 5, 2024
CrossFit – Fri, Apr 5 Performance & Fitness Strength Work (Checkmark) 4 Sets: 6-8 Single Arm DB Strict Press each side 16-20 Alternating V-ups :30-:45 Sandbag Bear Hug Hold Metcon…
April 2, 2024
CrossFit – Tue, Apr 2 Performance & Fitness Metcon (Time) For Time: 21-15-9 Calorie Row, Ski or Bike Burpee Box Jump Overs (24/20) Toes to Bar Rest 5:00 20 Calorie…
April 1, 2024
CrossFit – Mon, Apr 1 Performance Squat Snatch (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Keep the weight light to moderate or start at 70% and build to…
April 3, 2024
CrossFit – Wed, Apr 3 Performance Power Clean + Hang Squat Clean (1 Complex every 1:30 x 5 sets) Coach’s Notes: Start light and build to a heavier weight than…
March 30, 2024
CrossFit – Sat, Mar 30 Performance & Fitness Metcon (Time) For Time in teams of 3: 12k Echo Bike *Every 3:00 Starting at 0:00 all the people will perform 25…
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