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)…
October 20, 2023
CrossFit – Fri, Oct 20 Performance & Fitness Front Squat (Complete a max set Every 3:00 x 3 Sets) Coach’s Notes: Use 70% of your 1RM. Save about 1 rep…
October 18, 2023
CrossFit – Wed, Oct 18 Performance & Fitness Deadlift (5 Reps every 2:00 x 5 Sets) Coach’s Notes: Keep the weight between 70-75% of your 1RM. For today these reps…
October 17, 2023
CrossFit – Tue, Oct 17 Performance & Fitness Metcon (Checkmark) 3 Sets: 6-8 Single Arm DB Rows each side :30-1:00 side Plank each Side 3 Sets: 16 Alternating DB Hammer…
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