January 25, 2023
CrossFit – Wed, Jan 25 Performance & Fitness “Hot Rod” (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Double DB Front Squat (50/35) Toes to Bar *30 Double-under after each set Metcon 3 Sets…
January 24, 2023
CrossFit – Tue, Jan 24 Performance & Fitness Metcon 3 Sets not for time: 8 Bench Press @65-70% of 1RM 8 Landmine Meadow Rows each arm 2:00 Active Recovery on…
January 23, 2023
CrossFit – Mon, Jan 23 Performance Squat Clean and Jerk (1 Rep Every 1:30 x 6 Sets) Coach’s Notes: Start at 65% and build to 1 rep at RPE 8/10.…
January 26, 2023
CrossFit – Thu, Jan 26 Performance & Fitness Metcon 4 Sets not for time: 5-10 Strict Pull-ups 6 Landmine RDL each leg (controlled) 10 Prone Reverse Flyes 30-60 Second Farmer’s…
January 17, 2023
CrossFit – Tue, Jan 17 Performance Hang Power Clean (3 Reps EMOMx5:00) Coach’s Notes: All 5 sets should be done at a moderate to heavy weight. Fitness Double DB Hang…
January 18, 2023
CrossFit – Wed, Jan 18 Performance & Fitness “Omnia” (AMRAP – Reps) AMRAPx20:00 60 Calorie Row 50 Alternating DB Snatch (50/35) 40 Burpees to 6" Target 30 Thrusters (95/65) 20…
January 20, 2023
CrossFit – Fri, Jan 20 Performance Squat Snatch (Complete a set every 1:30 x 6 Sets: Sets 1/2: 3 reps at 70% Sets 3/4: 2 Reps at 75-80% Sets 5/6:…
January 21, 2023
CrossFit – Sat, Jan 21 Performance & Fitness Metcon (Time) For Time with a partner: 50 Burpee Box Jump-overs (24/20) 100 Wall Balls 200 Sit-ups (ADV: 100 GHDSU) 100 Wall…
January 16, 2023
CrossFit – Mon, Jan 16 Performance & Fitness Back Squat (3 Sets: 6 Reps @75-80% of 1RM) Coach’s Notes: Rest about 2:00 between each set. All 3 sets should be…
January 19, 2023
CrossFit – Thu, Jan 19 Performance & Fitness Metcon 30:00 of: Bike, Ski or Row at easy pace *Every 3:00 perform 20 Plank KB Pull Throughs or 50 Speed Steps…
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