May 31, 2023
CrossFit – Wed, May 31 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 45 Seconds on any machine at 8/10 RPE Interval 2: 15-30 Second HS Hold or 25-50′ HS…
May 29, 2023
CrossFit – Mon, May 29 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear…
May 30, 2023
CrossFit – Tue, May 30 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 500m Row 15-25 Hollow Rocks 3 Sets not for time: 1000m C2 Bike 15-25 Banded…
May 27, 2023
CrossFit – Sat, May 27 Performance & Fitness Metcon (AMRAP – Rounds and Reps) In Teams of 3: AMRAPx30:00 10 Box Jump Overs (24/20) 10/7 Calorie Echo Bike Coach’s Notes:…
May 26, 2023
CrossFit – Fri, May 26 Performance & Fitness Bench Press (2 Sets: 4 Reps, 2 Sets: 2 Reps) Coach’s Notes: Start at 75% of your 1RM and build. Metcon (6…
May 25, 2023
CrossFit – Thu, May 25 Performance & Fitness Metcon (Checkmark) 3 Sets: 16 Alternating Bent Over DB Rows 2:00 Recovery Row 3 Sets: 12 DB Pull-overs 2:00 Recovery Ski 3…
May 22, 2023
CrossFit – Mon, May 22 Performance & Fitness Metcon EMOMx35:00 Interval 1: 150m Run Interval 2: 30 Seconds of Pull-ups Interval 3: 150m Run Interval 4: 40 Seconds of Push-ups…
May 23, 2023
CrossFit – Tue, May 23 Performance Power Snatch + Hang Squat Snatch (1 Complex Every 1:15 x 5 Sets) Coach’s Notes: Start light and build to 8/10 RPE. Fitness KB…
May 24, 2023
CrossFit – Wed, May 24 Performance & Fitness Back Squat (3 Sets: 6 Reps @70-75% of 1RM) Coach’s Notes: Rest 2:00 between sets. Metcon (AMRAP – Rounds and Reps) AMRAPx12:00…
May 20, 2023
CrossFit – Sat, May 20 Performance & Fitness Metcon (AMRAP – Reps) With a partner: 4 Sets: AMRAPx6:00 Calorie Echo Bike* Max Devil’s Press or Ring Muscle-ups Rest 2:00 *M/M:…
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