December 9, 2023
CrossFit – Sat, Dec 9 Performance & Fitness Metcon (Time) For Time in teams of 2 or 3: 3000m Ski 150 Sit-ups (ADV: GHDSU) 150 Ball Slams *Partition the rep…
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CrossFit – Fri, Dec 8 Performance & Fitness Back Squat (5 Reps at 65%, 5 Reps at 70%, AMRAP(-1) at 75%) Coach’s Notes: Complete a set every 2:00. The last…
Read More December 6, 2023
CrossFit – Wed, Dec 6 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 8 Single Leg Landmine RDL each leg 8-10 Weighted Hip Extensions W/ 2 sec. pause…
Read More December 5, 2023
CrossFit – Tue, Dec 5 Performance & Fitness Metcon (6 Rounds for reps) Complete a Round Every 6:00 x 6 Rounds: 200m Run 50m Sandbag Carry (150/100) or Farmer’s Carry…
Read More December 7, 2023
CrossFit – Thu, Dec 7 Performance Bench Press (15:00- Build to 2RM) Fitness Bench Press (4 Sets: 6 Reps) Performance & Fitness Metcon (Checkmark) 20:00 at a consistent pace: 10…
Read More December 4, 2023
CrossFit – Mon, Dec 4 Performance Squat Clean + Front Squat (2 Complexes every 1:30 x 5 Sets) Coach’s Notes: Start light and build to 8-9/10 RPE. The reps don’t…
Read More December 2, 2023
CrossFit – Sat, Dec 2 Metcon (3 Rounds for reps) With a partner: 3 Sets: AMRAPx10:00 500m Run (together) Max Row/Ski/C2 Bike in remaining time Rest 2:00 Coach’s Notes: Use…
Read More December 1, 2023
CrossFit – Fri, Dec 1 Performance & Fitness Metcon (AMRAP – Reps) EMOMx10:00 Interval 1: 30 Seconds Box Jump Overs (24/20) Interval 2: 30 Seconds KBS (70/53) Rest 5:00 before…
Read More November 30, 2023
CrossFit – Thu, Nov 30 Performance Strict Press (15:00- Build to 2RM) Fitness Strict Press (4 Sets: 6 Reps) Coach’s Notes: Use a moderate weight for all 4 sets. Performance…
Read More November 29, 2023
CrossFit – Wed, Nov 29 Performance Power Clean + Push Jerk (3 Sets: 2 Reps, 3 Sets: 1 Rep) Coach’s Notes: Start at a light to moderate weight and build…
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