CrossFit Rope Climb skill work 1. Rope lowers 2. spanish wrap 3. j-hook Main Partners alternate tabata for quality; :20 on x :10 off x 8 sets each (8 min) rope climb Lvl6: 15′ climb Lvl5: 12′ climb Lvl4: 12′ climb starting on 20” box Lvl3: 12′ climb starting on 24” box Lvl2/1: rope lowers
Tuesday June 20, 2023 Read More »
CrossFit; Juneteenth- row fundraiser Main A. Row skill; 1. legs 2. hips 3. arms 4. arms 5. hips 6. legs B. AMRAP 19 min: Row max meters
Monday June 19th, 2023 Read More »
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
Sunday June 18, 2023 Read More »
Test Day 6 CrossFit A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rm details: L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75% L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+% L5: Male: (255+) 95 – 125 – 155 – 175 –
Friday June 16, 2023 Read More »
CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. QuickFit/ At home WOD: Main 21-15-9 reps of: dumbbell deadlifts (double)* Ring rows- make these challenging *try to use a heavy weight for this if possible. Lvl3: 50/35 Lvl2:
Thursday June 15, 2023 Read More »
Test Day 5 CrossFit: A. OHS max: WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# L5: Male (200+) L5: female (165)If 100# 35+ L4: male (165)If less 15# L4:female (135) If no records, 15# L3: male (135) L3: female (105) L2:
Wednesday June 14, 2023 Read More »
CrossFit: If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. QuickFit/At home WOD: Main AMRAP 12 min; 200m run DB pushpress-10 each side/20 total
Tuesday June 13, 2023 Read More »
Test Day 4 CrossFit: Performed the same way as last week with E2MOM x 20 min; A. Front Squat 1 rm WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# L5: Male (335) L5: female (225) L4: male (305) L4:female (205) L3:
Monday June 12, 2023 Read More »
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
Sunday June 11, 2023 Read More »
