August 24, 2023
CrossFit – Thu, Aug 24 Metcon (Checkmark) 4-5 Sets not for time: 1:00 Single Arm Farmer’s Hold each side 2 Turkish Get-ups each side 8 Bent Over Barbell Rows 2:00…
August 23, 2023
CrossFit – Wed, Aug 23 Performance Back Squat (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Start at 70% and build to 8/10 RPE. Fitness Metcon (AMRAP – Reps)…
August 21, 2023
CrossFit – Mon, Aug 21 Performance & Fitness “Black Sabbath” (Time) 3 Rounds for time: 500m Run 35 Wall Balls (20/14) 20 Toes to Bar *20:00 Cap Coach’s Notes:…
August 19, 2023
CrossFit – Sat, Aug 19 Performance “Rhythm Clap” (Time) For Time: 40 Calorie Bike or Ski 40 Wall Balls (20/14) 40 Calorie Bike or Ski 40 KB Snatches (53/35) 40…
August 18, 2023
CrossFit – Fri, Aug 18 Performance Squat Clean and Jerk (Weight) Fitness “Double Russian KBS (Weight) 5 Sets: 10 Reps, Rest 1:30-2:00 Performance Metcon (Time) For Time: 5-4-3-2-1 Ring Muscle-ups…
August 16, 2023
CrossFit – Wed, Aug 16 Performance Power Snatch (1 Rep every 1:15 x 5 Sets) Coach’s Notes: Build to a max for the day by the last set. Fitness Deadlift…
August 15, 2023
CrossFit – Tue, Aug 15 Performance & Fitness Back Squat (5 reps Every 2:00 x 5 Sets) Coach’s Notes: Start at 65% of 1RM and build to 9/10 RPE. Goal…
August 17, 2023
CrossFit – Thu, Aug 17 Metcon (Checkmark) 3 Sets: 2:00 Row at easy pace 3 Wrist Rolls 3 Sets: 2:00 Ski at easy pace 12 Bent Over DB Rows 3…
August 14, 2023
CrossFit – Mon, Aug 14 Performance Metcon (6 Rounds for reps) Every 6:00 x 6 Sets: 400m Run or 1000m Bike 12 Burpee Box Jump Overs (24/20) 9 Pull-ups (ADV:C2B)…
August 12, 2023
CrossFit – Sat, Aug 12 Metcon (Time) For time with a partner: 2 Rounds: 100 Calorie Row (partner does Farmer’s Hold 70/53) 100 Calorie C2 Bike (partner does Wall Sit)…
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