May 13, 2024
CrossFit – Mon, May 13 MP (AMRAP – Rounds and Reps) 2 Sets: AMRAPx15:00 1000m Run AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Rest 5:00 *Start from where you…
May 11, 2024
CrossFit – Sat, May 11 Performance & Fitness Metcon (Time) For time with a partner: 20 Rounds: 3 Wall Walks (ADV: 25′ Handstand walk) 9 Calorie Ski or Row 12…
May 10, 2024
CrossFit – Fri, May 10 Performance Pause Back Squat (1 Rep Every 2:00 x 5 Sets) Coach’s Notes: Build to a max for the day Fitness Pause Back Squat (5…
May 9, 2024
CrossFit – Thu, May 9 Performance & Fitness Metcon (Checkmark) 5 Sets: 500m Row or Ski 6 Single Leg Landmine RDL/side 6 Bent Over Barbell Rows
May 6, 2024
CrossFit – Mon, May 6 Performance & Fitness Metcon (Checkmark) 3 Rounds: 400m Run 10-20 Pull-ups 20-30 Push-ups 30-50 Air Squats 400m Run Rest 2:00 *35:00 Cap Coach’s Notes: Try…
May 7, 2024
CrossFit – Tue, May 7 Performance & Fitness Metcon (8 Rounds for reps) Complete a round every 4:00 x 8 Rounds 30/24 Calorie Echo Bike + 100 Double-unders *Alternate between…
May 8, 2024
CrossFit – Wed, May 8 Performance Squat Snatch + Hang Squat Snatch (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a heavier weight than 2 weeks ago…
May 4, 2024
CrossFit – Sat, May 4 Performance Metcon (Time) With a partner: 120 Calorie Ski 60 Deadlifts (225/155) 30 Bar Muscle-ups 60 Deadlifts 120 Calorie Ski Fitness Metcon (Time) With a…
May 3, 2024
CrossFit – Fri, May 3 Performance & Fitness Pause Back Squat (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Build to a heavy set of 2 by the last…
May 2, 2024
CrossFit – Thu, May 2 Performance & Fitness Metcon (Checkmark) AMRAPx30:00 400m Run or 1k Bike 100m Single Arm Farmer’s Carry (50m/side. 70/53) 100 Single-unders or Crossover Singles Coach’s Noyes:…
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