February 13, 2024
CrossFit – Tue, Feb 13 Performance & Fitness Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15…
February 14, 2024
CrossFit – Wed, Feb 14 Performance “Lights Out” (AMRAP – Rounds and Reps) AMRAPx7:00 7 Deadlifts (225/155) 14 Box Jump Overs (24/20) Immediately into: 7:00 to establish a 1RM Squat…
February 15, 2024
CrossFit – Thu, Feb 15 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 5 Strict Supinated Grip Pull-ups W/ 1 sec. pause with chin over bar Interval 2: 50 Second…
February 12, 2024
CrossFit – Mon, Feb 12 Metcon (Time) For Time: 50-75 Toes to Bar or 75-100 Sit-ups *25 Double-unders or 40 Crossover Singles EMOM starting at 0:00 *10:00 time cap Coach’s…
February 8, 2024
CrossFit – Thu, Feb 8 Performance & Fitness Metcon (Checkmark) 4 Sets not for time: 20m Reverse sled drag 10-20 Side Plank Rotations/side :30-:45 Sandbag Bear Hug Hold 2:00 Bike…
February 10, 2024
CrossFit – Sat, Feb 10 Performance Metcon (Time) With a partner: 1600m Run 32 Deficit HSPU (3″/2″, ADV: Strict) 1600m Run 32 Deadlifts (315/225) 1600m Run 32 Bar Muscle-ups Coach’s…
February 7, 2024
CrossFit – Wed, Feb 7 Performance & Fitness “Hot Rod” (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Double DB Front Squat (50/35) Toes to Bar *30 Double-under after each set Metcon (Checkmark) 3…
February 9, 2024
CrossFit – Fri, Feb 9 Performance & Fitness Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Coach’s Notes: If you are unable to perform…
February 5, 2024
CrossFit – Mon, Feb 5 Performance & Fitness Strength (Checkmark) Every 3:00 x 5 Sets: 15/12 Calories on any machine at moderate pace 3 Front Squats or 12 Goblet Squats…
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