December 18, 2023
CrossFit – Mon, Dec 18 Performance Squat Clean + Front Squat (1 complex every 1:30 x 5 Sets) Coach’s Notes: Start light and build to a heavier weight than 2…
December 16, 2023
CrossFit – Sat, Dec 16 Performance & Fitness Metcon (Distance) With a partner: AMRAPx30:00 2 Rounds: 100 Alternating DB Snatch (50/35) 50 Toes to Bar Max Distance Run in remaining…
December 15, 2023
CrossFit – Fri, Dec 15 Performance & Fitness Bulgarian Split Squat (8-10 Reps each leg Every 2:00 x 4 Sets) Coach’s Notes: These are weighted with DBs. Use a challenging…
December 12, 2023
CrossFit – Tue, Dec 12 Performance & Fitness Metcon (Time) 5 Rounds: 21 Calorie Row or Ski 15 Burpees to 6″ Target above reach 9 Shuttle Runs Rest 2:00 Coach’s…
December 14, 2023
CrossFit – Thu, Dec 14 Performance & Fitness Metcon (Checkmark) EMOMx8:00 Minute 1: 20 Seconds Max V-ups Minutes 2: 20 Seconds Max sit-ups Metcon (Checkmark) 4 Sets: 12 Alternating DB…
December 11, 2023
CrossFit – Mon, Dec 11 Performance Squat Snatch + OHS (Weight) Coach’s Notes: 2 Complexes Every 1:30 x 5 Sets. Start light and build to 8-9/10 RPE. Fitness Back Rack…
December 13, 2023
CrossFit – Wed, Dec 13 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 3 Seated Tall Box Jumps Interval 2: 3 TNG Deadlifts @70-80% of 1RM Coach’s Notes: Start your…
December 9, 2023
CrossFit – Sat, Dec 9 Performance & Fitness Metcon (Time) For Time in teams of 2 or 3: 3000m Ski 150 Sit-ups (ADV: GHDSU) 150 Ball Slams *Partition the rep…
December 8, 2023
CrossFit – Fri, Dec 8 Performance & Fitness Back Squat (5 Reps at 65%, 5 Reps at 70%, AMRAP(-1) at 75%) Coach’s Notes: Complete a set every 2:00. The last…
December 6, 2023
CrossFit – Wed, Dec 6 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 8 Single Leg Landmine RDL each leg 8-10 Weighted Hip Extensions W/ 2 sec. pause…
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