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)…
August 11, 2023
CrossFit – Fri, Aug 11 Performance Clean Pull + Pause Clean + Jerk (1 Complex every 1:30 x 5 sets) (2sec hold at knee) Coach’s Notes: pause for 2 full…
August 10, 2023
CrossFit – Thu, Aug 10 Metcon (Checkmark) 4-5 Sets not for time: 20-40 Second Sorenson Hold 20m Reverse Sled Drag into 20m Forward Sled Drag (Heavy) 10 Lateral Banded Steps…
August 9, 2023
CrossFit – Wed, Aug 9 Performance Power Snatch (3 TNG reps every 1:15 x 5 Sets) Coach’s Notes: Build to 9/10 RPE. Fitness Double DB Snatch (6 Reps every 1:15…
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