December 27, 2023
CrossFit – Wed, Dec 27 Performance Squat Snatch + OHS (Weight) 1 Complex every 1:30 x 5 Sets Start light and build to a heavier weight than 2 weeks ago.…
December 26, 2023
CrossFit – Tue, Dec 26 Performance & Fitness Metcon (Distance) In teams of 3: AMRAPx30:00 Max Distance Row *15 KBS (70/53) 15 BurpeesEvery 2:00 Starting at 0:00 Coach’s Notes: 1…
December 23, 2023
CrossFit – Sat, Dec 23 “Certus Twelve Days of Christmas” (Time) 1- Clean and Jerk 2- Deadlifts 3- Box Jumps 24/20 4- Burpees 5- TTB or Abmat Sit-ups 6- Pull-ups…
December 22, 2023
CrossFit – Fri, Dec 22 Performance & Fitness Back Squat (3 Reps at 75%, 3 reps at 80%, AMRAP(-1) at 85%) Coach’s Notes: The goal for the last set is…
December 21, 2023
CrossFit – Thu, Dec 21 Performance & Fitness Metcon (Checkmark) Every 1:30 x 4 Sets 8 Bent Over Barbell Rows (moderate weight) Directly into: Every 1:30 x 4 Sets 16…
December 20, 2023
CrossFit – Wed, Dec 20 Performance & Fitness Metcon (Checkmark) 3 Sets: 16 DB Death March Steps 20 Banded Good Mornings 2:00 Ski or Row at recovery pace Coach’s Notes:…
December 19, 2023
CrossFit – Tue, Dec 19 Performance & Fitness Metcon (AMRAP – Rounds and Reps) AMRAPx10:00 50m Single Arm Farmer’s Carry (25m/side, 70/53) 100 Single-unders (ADV: 50 Crossover Singles) Rest 5:00…
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…
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