February 22, 2024
CrossFit – Thu, Feb 22 Metcon (Checkmark) 3 Sets: 16 Double KB Front Rack Walking Lunge steps 2:00 C2 Bike at 80 RPM/Damper 1 3 Sets: 6 Bench Press @70+%…
February 20, 2024
CrossFit – Tue, Feb 20 Performance Metcon (Checkmark) Complete a round every 6:00 x 5 Sets: 3 Power Clean and Jerks 15 Second Echo Bike Sprint Coach’s Notes: Start your…
February 19, 2024
CrossFit – Mon, Feb 19 Performance & Fitness Strength Work (Checkmark) Every 1:30 x 10 Sets alternating (5 of each) Interval 1: 5 Back Squats @70-75% of 1RM Interval 2:…
February 17, 2024
CrossFit – Sat, Feb 17 Performance & Fitness Metcon (AMRAP – Reps) In teams of 3: AMRAPx15:00 150 Calorie Ski Max Burpee Box Jump Overs (24/20) Rest 5:00 AMRAPx15:00 75…
February 16, 2024
CrossFit – Fri, Feb 16 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: :30 Max Hollow Rocks :20-1:00 Wall Facing HS Hold 50m Single Arm Farmer’s Carry each…
February 13, 2024
CrossFit – Tue, Feb 13 Performance & Fitness Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15…
February 14, 2024
CrossFit – Wed, Feb 14 Performance “Lights Out” (AMRAP – Rounds and Reps) AMRAPx7:00 7 Deadlifts (225/155) 14 Box Jump Overs (24/20) Immediately into: 7:00 to establish a 1RM Squat…
February 15, 2024
CrossFit – Thu, Feb 15 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 5 Strict Supinated Grip Pull-ups W/ 1 sec. pause with chin over bar Interval 2: 50 Second…
February 12, 2024
CrossFit – Mon, Feb 12 Metcon (Time) For Time: 50-75 Toes to Bar or 75-100 Sit-ups *25 Double-unders or 40 Crossover Singles EMOM starting at 0:00 *10:00 time cap Coach’s…
February 8, 2024
CrossFit – Thu, Feb 8 Performance & Fitness Metcon (Checkmark) 4 Sets not for time: 20m Reverse sled drag 10-20 Side Plank Rotations/side :30-:45 Sandbag Bear Hug Hold 2:00 Bike…
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