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…
December 5, 2023
CrossFit – Tue, Dec 5 Performance & Fitness Metcon (6 Rounds for reps) Complete a Round Every 6:00 x 6 Rounds: 200m Run 50m Sandbag Carry (150/100) or Farmer’s Carry…
December 7, 2023
CrossFit – Thu, Dec 7 Performance Bench Press (15:00- Build to 2RM) Fitness Bench Press (4 Sets: 6 Reps) Performance & Fitness Metcon (Checkmark) 20:00 at a consistent pace: 10…
December 4, 2023
CrossFit – Mon, Dec 4 Performance Squat Clean + Front Squat (2 Complexes every 1:30 x 5 Sets) Coach’s Notes: Start light and build to 8-9/10 RPE. The reps don’t…
Recent Posts
Archives
- March 2026
- February 2026
- January 2026
- December 2025
- November 2025
- October 2025
- September 2025
- August 2025
- July 2025
- June 2025
- May 2025
- April 2025
- March 2025
- February 2025
- January 2025
- December 2024
- November 2024
- October 2024
- September 2024
- August 2024
- July 2024
- June 2024
- May 2024
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022