July 31, 2023
CrossFit – Mon, Jul 31 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 5-10 HSPU or 20-40 Second HS Hold or 10 DB Z Press Interval 2: 30 Seconds Jump…
July 29, 2023
CrossFit – Sat, Jul 29 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx20:00 50 Pull-ups 100 Push-ups 150 Air Squats Coach’s Notes: Partners may switch…
July 27, 2023
CrossFit – Thu, Jul 27 Performance & Fitness Metcon (Checkmark) EMOMx5:00 10-20 V-ups AFAP Straight into: EMOMx5:00 15-20 Sit-ups AFAP Metcon (Distance) 1 Max Distance UB Farmer’s Carry (53/35) Metcon…
July 28, 2023
CrossFit – Fri, Jul 28 Performance Power Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a 9/10 RPE by the…
July 26, 2023
CrossFit – Wed, Jul 26 Performance & Fitness Metcon (10 Rounds for reps) Complete a round every 3:00 x 10 Rounds: Even Rounds: 15/12 Calorie Echo Bike 10 Burpees to…
July 25, 2023
CrossFit – Tue, Jul 25 Performance & Fitness 1 1/4 Back Squat (5 Sets: 3 Reps) Coach’s Notes: Start light and build to 8/10 RPE. Rest 2:00 between sets. Metcon…
July 22, 2023
CrossFit – Sat, Jul 22 Metcon (AMRAP – Reps) In Teams of 3: AMRAPx15:00 12/9 Calorie Ski 3 Wall Walks Rest 5:00 AMRAPx15:00 12/9 Calorie C2 Bike 10 Box Jump…
July 20, 2023
CrossFit – Thu, Jul 20 Performance & Fitness Metcon (Checkmark) 15:00 Easy pace on any machine *5-15 Toes to Bar Every 3:00 Starting at 0:00 Metcon Accumulate: 400m Farmer’s Carry…
July 21, 2023
CrossFit – Fri, Jul 21 Performance Squat Clean and Jerk (1 Rep Every 1:30 x 6 Sets) Coach’s Notes: Start light and build to 8/10 RPE. Fitness Double DB Squat…
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