Friday June 30, 2023
CrossFit Main Back Squat + box step ups E3 min x 15 0: 3 reps @ 35% + 10 DB box step ups 3: 3 reps @ 45% + 10 DB box step ups 6: 3 reps @ 55% + 10 DB box step ups 9: 5 reps @ 65% + 10 DB box step …
June 2023
Thursday June 29, 2023
CrossFit Main: A. Double-under skill development ~10 min. 1. bounding 2. timing/tempo 3. cadence/putting it all together B. AMRAP 12 min; 6 strict pull ups (any grip variation) 12 push presses 50 double-unders Lvl6: unassisted, 95/65# (40-50% 1rm PP), 50 DU (150+) Lvl5: band, 75/55#, 40 DU (100+) Lvl4: band, 65/45#, 30 DU (75+) Lvl3: …
Wednesday June 28, 2023
CrossFit Main A. Toes-bar skill 4 rounds of: (12 min) 1 minute of burpees 1 minute of TTB Rest 1 minute Lvl6: TTB, Lvl5: TTH, Lvl4: TTC, Lvl3: TTH, Lvl2: HKR, Lvl2: Any
Tuesday June 27, 2023
CrossFit Main: Pacing drill; 10 rounds (20 min clock) Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it …
Monday June 26, 2023
CrossFit Main: AMRAP 20 min: P1. Sled push 100m (50m out to black top line, 50m back) P2. easy assault bike for recovery until P1 returns, then switch spots *goal is to add weight each round onto sled and make the pushes challenging, but accomplishable. possible options for weights: (does not have to be exactly …
Sunday June 25, 2023
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 …
Saturday June 24, 2023
11a-1p: Gym picnic at Bryan Park!
Friday June 23, 2023
CrossFit Main: AMRAP 20 min; P1 performs 5 sandbag/kb goblet squats, then does 50m carry to black top line- sets down object- picks it backup and does the same, 5 squats then carries back at the same time.. P2 performs 10-15 reps of DB floor press (unbroken reps) Once both partners are done with their …
Thursday June 22, 2023
CrossFit Main strength E3MOM x 15 min odd min: pushpress even min: DB bent over rows* levels found below 0: 5x pushpress @35% 5x each side DB bent over row 3: 5x PP @ 45% 5x each side DB bent over row 6: 5x PP @ 55% 5x each side DB bent over row 9: …
Wednesday June 21, 2023
CrossFit Running Christine 3 rounds for time: 400m run, 12 deadlifts, 21 box jumps Lvl6: 400m run, DL225/155, 24/20” jump (400m sub 8min mile) Lvl5: 400m run, DL205/135, 24/20” jump Lvl4: 300m run, DL185/115, 20/18” jump (300m 8-9 min mile) Lvl3: 300m run, DL165/105, 20/15” jump Lvl2: 200m run, DL 135/95, any jump (200m. 9+ …
