September 26, 2023
CrossFit – Tue, Sep 26 Performance & Fitness Metcon (Checkmark) EMOMx15:00 Interval 1: 15 Second Echo Bike Sprint Interval 2: 5-10 HSPU or 10 DB Strict Press Interval 3: REST…
September 28, 2023
CrossFit – Thu, Sep 28 Performance & Fitness Bench Press (1 Rep every 1:30 x 5 Sets) Coach’s Notes: Build to 9/10 RPE. Save some in the tank. DB Bench…
September 25, 2023
CrossFit – Mon, Sep 25 Performance & Fitness Metcon (Checkmark) 3 Sets: 12 Alternating Front Rack Reverse Lunge 30-45 Second Wall Sit 2:00 Bike Recovery Coach’s Notes: Go slightly heavier…
September 23, 2023
CrossFit – Sat, Sep 23 Performance Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAPx30:00 7/5 Calorie Echo Bike 7 Hang Power Snatch (95/65) 7 Toes to Bar…
September 22, 2023
CrossFit – Fri, Sep 22 Performance Push Jerk (1 Rep every 1:30 x 5 Sets) Coach’s Notes: Build to a max for the day. Fitness DB Strict Press (6 Reps…
September 20, 2023
CrossFit – Wed, Sep 20 Performance Hang Squat Clean + Squat Clean (1 Complex every 1:15 x 5 Sets) Coach’s Notes: Build over the 5 sets Fitness Metcon (Weight) 3…
September 21, 2023
CrossFit – Thu, Sep 21 Performance & Fitness Metcon (Checkmark) Every 2:00 x 6 Sets Max set of Inverted Bar Rows Or Max duration hang from pull-up bar (1:30 cap)…
September 19, 2023
CrossFit – Tue, Sep 19 Performance & Fitness Metcon (Calories) 4 Sets: AMRAPx6:00 21 KBS (70/53) 15 Toes to Bar 9 Burpee Box Jump Overs (24/20) Max Calorie Machine in…
September 18, 2023
CrossFit – Mon, Sep 18 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 12 Alternating Front Rack Reverse Lunge 20m Reverse Sled Drag 2:00 Bike recovery Performance Metcon…
September 16, 2023
CrossFit – Sat, Sep 16 Metcon (AMRAP – Reps) In teams of 3: AMRAPx12:00 150 Calorie C2 Bike Max Shuttle runs in remaining time Rest 3:00 AMRAPx12:00 75 Shuttle Runs…
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