October 2023

Tuesday October 10, 2023

CrossFit Main AMRAP 20 min:3 person groups;P1. 25′ back rack walking lunge ~50% of 1rm back squatP2. 25m out/25m back sled pushP3. Rest (switch out weights for back rack lunge*partners all work in unison, but don’t move onto the next movement until all partners are complete with movement in front of them. Lvl6: sled 4×45/2×45,Lvl5:

Tuesday October 10, 2023 Read More »

Monday October 9, 2023

“Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must

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Friday October 6, 2023

CrossFit Main Teams of 2 ‘Cindy’ AMRAP 20 min;5 pullups, 10 pushups, 15 squats*partition work anyhow between both partners, with only 1 partner working at a time Lvl6: strict pullup- unassisted, toe pushupsLvl5: kip pullup- unassisted, toe pushupsLvl4: kip pullup- assisted, toe pushup down- knee pushup upLvl3: kip pullup- assisted, knee pushupLvl2: ring row, elevated

Friday October 6, 2023 Read More »

Monday October 2, 2023

CrossFit Main: I go, you go:0-10 min:Run 100/200m.*partner 1 runs 100/200m, partner 2 rests, once p1 returns from run, p2 runs while partner 1 rests…1 min rest..11-21 min:Row 150-250m*partner 1 Rows/ partner 2 rests, once p1 finishes, p2 Rows while partner 1 rests…1 min rest22-32min:Bike 5-10 cals*partner 1 bikes 5-10 cals/ partner 2 rests, once

Monday October 2, 2023 Read More »

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