November 1, 2023
CrossFit – Wed, Nov 1 Performance & Fitness Metcon (AMRAP – Reps) AMRAPx6:00 18/15 Calorie Row 9 Pull-ups (ADV: CTB) Rest 3:00 AMRAPx6:00 18/15 Calorie Ski 9 Toes to Bar…
November 2, 2023
CrossFit – Thu, Nov 2 Performance & Fitness Strict Press (4 Sets: 6 Reps) Coach’s Notes: Use between 65-75% of your 1RM. Rest 1:30 between sets. Metcon (Checkmark) EMOMx15:00 Interval…
October 30, 2023
CrossFit – Mon, Oct 30 Performance Power Clean + Push Jerk (3 Sets: 2 Reps, 3 sets: 1 Rep) Coach’s Notes: Pause for 2 seconds at the knee on each…
October 28, 2023
CrossFit – Sat, Oct 28 Metcon (AMRAP – Reps) With a partner: AMRAPx30:00 120 Calorie Echo or Row 60 Power Cleans (135/95) 80 Calorie Echo or Row 40 Power Cleans…
October 27, 2023
CrossFit – Fri, Oct 27 Performance & Fitness Metcon (Time) For Time: 2 Rounds: 100′ Walking Lunge 15 Shuttle Runs Rest 2:00 2 Rounds: 100 Double-unders or Crossovers 30 Calorie…
October 25, 2023
CrossFit – Wed, Oct 25 Performance & Fitness Back Squat (4 Sets: 4 Reps) Coach’s Notes: Pause for 2 seconds in the bottom of the first 2 reps. Last 2…
October 24, 2023
CrossFit – Tue, Oct 24 Performance & Fitness Dork (Time) 6 Rounds for Time 60 Double-Unders 30 Kettlebell Swings (1.5/1 pood) 15 Burpees Boston firefighter Michael Kennedy, 33, of Boston,…
October 23, 2023
CrossFit – Mon, Oct 23 Performance Squat Snatch (3 Sets: 2 Reps, 3 Sets: 1 Rep) Coach’s Notes: Pause for 2 seconds at the knee on each rep. Start at…
October 26, 2023
CrossFit – Thu, Oct 26 Performance & Fitness Bench Press (4 Sets: 8 Reps) Coach’s Notes: Keep the weight between 60-70% of 1RM. Metcon (Checkmark) 4 Sets not for time:…
October 21, 2023
CrossFit – Sat, Oct 21 Performance & Fitness Metcon (Time) For time with a partner: 10k Echo or C2 Bike *Every 2:00 complete: 10 DB Push Press (50/35) (ADV: HSPU)…
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