July 2024

Monday July 29, 2024

CrossFit Main: 20 min clock; P1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back squatP2.Farmers carry out 50m/ carry back 50mP3. rest Lvl6: farmers carry 88/70, 100% BS carry weightLvl5: 70/53, 90%Lvl4: 53/44, 80%Lvl3: 44/35, 70%Lvl2: 35/26, 60%Lvl1: 26/18, 50%

Monday July 29, 2024 Read More »

Friday July 26, 2024

CrossFit Main Teams of 3: 20 min clock;P1 pushes sled down 25m. and back 25m.P2 holds sandbag in bear hug positionP3 restsThen 3 goes to 1, 1 goes to 2, 2 goes to 3…*rotate through P1-2-3 each 25m push/hold Lvl6: sled 4×45/2×45, bag 150/125#Lvl5: sled 4×35/2×35, bag 125/100Lvl4: sled 4×25/2×25, bag 100/75#Lvl3: sled 4×15/2×15, bag

Friday July 26, 2024 Read More »

Thursday July 25, 2024

CrossFit Main: 3 person teams; all partners work at a same time, but cannot move on to next movement, until all partners are done with their work stationAMRAP 20 min; Lvl6/5: 24/20” jump on-over, 20/14- 10/9′Lvl4/3: 24/20” jump or step, 20/14 9/8′ (scale bike down to 10-12 cals)Lvl2/1: any” jump or step, 14/10, 9/8′ (scale

Thursday July 25, 2024 Read More »

Tuesday July 23, 2024

Main BMU-Russian swing ‘Nate’AMRAP 20 min;2 Bar muscle ups4 handstand pushups8 russian KB swings (heavy) Lvl6: BMU, HSPU to gymnastics mat*, 88/70# *scale HSPU based on test weekLvl5: CTB- un-assisted, HSPU to mat, 70/53#Lvl4: chin over bar, HSPU- 1 abmat, 53/44#Lvl3: band pullup, HSPU- box, 44/35#Lvl2: band pullup, HSPU- box, 35/26#Lvl1: ring row, seated DB

Tuesday July 23, 2024 Read More »

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