September 27, 2023
CrossFit – Wed, Sep 27 Performance Squat Clean (1 Rep every 1:15 x 5 Sets) Coach’s Notes: Start around 70% of your 1RM and build to a max for the…
September 26, 2023
CrossFit – Tue, Sep 26 Performance & Fitness Metcon (Checkmark) EMOMx15:00 Interval 1: 15 Second Echo Bike Sprint Interval 2: 5-10 HSPU or 10 DB Strict Press Interval 3: REST…
September 28, 2023
CrossFit – Thu, Sep 28 Performance & Fitness Bench Press (1 Rep every 1:30 x 5 Sets) Coach’s Notes: Build to 9/10 RPE. Save some in the tank. DB Bench…
September 25, 2023
CrossFit – Mon, Sep 25 Performance & Fitness Metcon (Checkmark) 3 Sets: 12 Alternating Front Rack Reverse Lunge 30-45 Second Wall Sit 2:00 Bike Recovery Coach’s Notes: Go slightly heavier…
September 23, 2023
CrossFit – Sat, Sep 23 Performance Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAPx30:00 7/5 Calorie Echo Bike 7 Hang Power Snatch (95/65) 7 Toes to Bar…
September 22, 2023
CrossFit – Fri, Sep 22 Performance Push Jerk (1 Rep every 1:30 x 5 Sets) Coach’s Notes: Build to a max for the day. Fitness DB Strict Press (6 Reps…
September 20, 2023
CrossFit – Wed, Sep 20 Performance Hang Squat Clean + Squat Clean (1 Complex every 1:15 x 5 Sets) Coach’s Notes: Build over the 5 sets Fitness Metcon (Weight) 3…
September 21, 2023
CrossFit – Thu, Sep 21 Performance & Fitness Metcon (Checkmark) Every 2:00 x 6 Sets Max set of Inverted Bar Rows Or Max duration hang from pull-up bar (1:30 cap)…
September 19, 2023
CrossFit – Tue, Sep 19 Performance & Fitness Metcon (Calories) 4 Sets: AMRAPx6:00 21 KBS (70/53) 15 Toes to Bar 9 Burpee Box Jump Overs (24/20) Max Calorie Machine in…
September 18, 2023
CrossFit – Mon, Sep 18 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 12 Alternating Front Rack Reverse Lunge 20m Reverse Sled Drag 2:00 Bike recovery Performance Metcon…
Recent Posts
Archives
- June 2026
- May 2026
- April 2026
- March 2026
- February 2026
- January 2026
- December 2025
- November 2025
- October 2025
- September 2025
- August 2025
- July 2025
- June 2025
- May 2025
- April 2025
- March 2025
- February 2025
- January 2025
- December 2024
- November 2024
- October 2024
- September 2024
- August 2024
- July 2024
- June 2024
- May 2024
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022