December 2, 2023
CrossFit – Sat, Dec 2 Metcon (3 Rounds for reps) With a partner: 3 Sets: AMRAPx10:00 500m Run (together) Max Row/Ski/C2 Bike in remaining time Rest 2:00 Coach’s Notes: Use…
December 1, 2023
CrossFit – Fri, Dec 1 Performance & Fitness Metcon (AMRAP – Reps) EMOMx10:00 Interval 1: 30 Seconds Box Jump Overs (24/20) Interval 2: 30 Seconds KBS (70/53) Rest 5:00 before…
November 30, 2023
CrossFit – Thu, Nov 30 Performance Strict Press (15:00- Build to 2RM) Fitness Strict Press (4 Sets: 6 Reps) Coach’s Notes: Use a moderate weight for all 4 sets. Performance…
November 29, 2023
CrossFit – Wed, Nov 29 Performance Power Clean + Push Jerk (3 Sets: 2 Reps, 3 Sets: 1 Rep) Coach’s Notes: Start at a light to moderate weight and build…
November 28, 2023
CrossFit – Tue, Nov 28 Performance & Fitness “Boat Race” (3 Rounds for reps) 3 Rounds for time: 500m Row 400m Run Rest 3:00 Metcon (Checkmark) 3 Sets not for…
November 27, 2023
CrossFit – Mon, Nov 27 Performance Back Squat (20:00- build to 5RM, 3RM or 1RM) Coach’s Notes: Choose one of the 3 options. Fitness Back Squat (4 Sets: 6 Reps)…
November 25, 2023
CrossFit – Sat, Nov 25 Metcon (Time) For time with a partner: 50 Shuttle Runs 50 Burpee Box Jump Overs (24/20) 50 Pull-ups (ADV: 10 Rope Climbs) Rest 5:00 50…
November 24, 2023
CrossFit – Fri, Nov 24 Performance Back Squat (20:00- build to 5RM, 3RM or 1RM) Coach’s Notes: Choose one of the 3 options. Fitness Back Squat (4 Sets: 6 Reps)…
November 22, 2023
CrossFit – Wed, Nov 22 Performance Metcon (Time) For time: 1000m Run 10 Power Cleans 800m Run 8 Power Cleans 600m Run 6 Power Cleans 400m Run 4 Power Cleans…
November 21, 2023
CrossFit – Tue, Nov 21 Performance & Fitness Metcon (5 Rounds for reps) Complete a round every 5:00 x 5 Sets 50m Farmer’s Carry (53/35) 15 Toes to Bar 50m…
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