October 2024

Tuesday October 8, 2024

MAIN (a) Weighted Pull-up/Pull-up Controlled Eccentric5 Sets on the 90 seconds:3 Weighted Pull-ups (increasing weight across)OR 3 Controlled eccentric (if you don’t have a strict pull-up)REST(b) AMRAP15500m Row7 Strict Pull-ups 6/5: 500m Row (sub-8 2K), strict pull-ups4/3: 400m row (8-10 2K), banded strict pull-ups2/1: 300m row (10+ 2K), ring row

Tuesday October 8, 2024 Read More »

Friday October 4, 2024

CrossFit: Main:AMRAP 30 min; teams of 3P1: 200m run/jog*scale to bike as neededP2: 50m. sled push (25/25) *begin with an empty sled and add weight each round (suggestion is to add 10-25# max each set)P3: :10 sec all out bike sprint, followed by recovery bike until P1/2 have completed their station.*partners rotate after ALL 3

Friday October 4, 2024 Read More »

Thursday October 3, 2024

CrossFit: WOD: ‘The Chief’5 rounds: (20 min)3 min AMRAP, with 1 min rest after each 3 min work set.3 power cleans *~50% of 1rm clean.6 pushups9 air squats Lvl6/5: 135/95#, toe push ups with hand release, air squatLvl4/3: 95/65#, toes down-knees up with hand release, air squatLvl2/1: 55/35#, knees with hand release, squat to depth

Thursday October 3, 2024 Read More »

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