CrossFit – Tue, May 9 Performance & Fitness Metcon 4 Sets not for time: 10 Single Leg Landmine RDL each leg 10 Weighted Hip Extensions 15-30 V-ups Metcon (5 Rounds…

CrossFit – Wed, May 10 Performance Front Squat (15:00- Build to heavy single) Fitness Front Squat (4 Sets: 6 Reps) Coach’s Notes: Pause for 1 second in the bottom of…

CrossFit – Thu, May 11 Performance & Fitness Metcon 4 Sets not for time: 1:00 Single Arm Farmer’s Hold each arm 10 Pistols each leg or Single Leg Lateral box…

CrossFit – Mon, May 8 Performance & Fitness Metcon EMOMx8:00 30 Seconds Max Push-ups Directly into: 3 Rounds: 400m Run 20 Pull-ups Rest 2:00 once the 3 rounds have been…

CrossFit – Sat, May 6 Metcon (AMRAP – Rounds and Reps) In Teams of 3: AMRAPx30:00 150 Wall Balls (20/14) 3000m C2 Bike 150 Wall Balls 1500m Ski Coach’s Notes:…

CrossFit – Fri, May 5 Performance & Fitness Strict Press (2 Sets: 8 Reps, 2 Sets: 6 Reps) Coach’s Notes: Take 2:00 rest between sets. Start at 65% of 1RM…

CrossFit – Thu, May 4 Metcon 3 Sets not for time: 10-25 Sit-ups pr GHD Sit-ups or 15-30 Abmat Sit-ups 2:00 Row or Ski 3 Sets not for time: 8-10…

CrossFit – Tue, May 2 Performance Power Snatch (12:00- Build to Heavy Single) Coach’s Notes: Focus on moving well. If technique breaks down, don’t add anymore weight. Fitness Deadlift (4…

CrossFit – Mon, May 1 New Podcast talking Murph prep. https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492 https://open.spotify.com/show/5ibrWZwiXTN5KeBjQy3qjO?si=Vt8I-VE7Rj2qFAqgNko0Yw Performance & Fitness “Half Murph” (Time) For Time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m…

CrossFit – Sun, Apr 30 New Podcast talking Murph prep. https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492 https://open.spotify.com/show/5ibrWZwiXTN5KeBjQy3qjO?si=Vt8I-VE7Rj2qFAqgNko0Yw