Saturday October 12, 2024
Open Gym: 8am-10am
Saturday October 12, 2024 Read More »
AMRAP 20: Teams of 2 (IGYG ea. movement)10 Dbl. DB Box Step Overs10 Dbl. DB Front Squats10 Dbl. DB Shoulder-to-Overhead 6/5: 50/35 lb. DB, 24″/20″ Box4/3: 35/25 lb. DB, 20″ Box2/1: 25/15 lb. DB, 20/12″ Box
Friday October 11, 2024 Read More »
MAIN 6 Sets (30 minutes)2:00 ON/3 OFFRun 200m (fast)Bike max distance time remaining*Goal is even splits across, so ~80% effort. Ensure quick transition from run to row*Walk during “rest time.” No sitting down.
Thursday October 10, 2024 Read More »
Deadlifts! MAIN(a) Built to 75% of 1RM DL ( 6 minutes) (Take jumps of 45% x 3, 55% x3, 65% x 3, 70% x 3 on 90 second)(b) 5 x 5 Deadlift at 75-80% (Rest 2:30 between sets)(c) 4 sets FQ10 single DB Russian box step up (DB held behind kneck)10 GHD hip extension (weighted
Wednesday October 9, 2024 Read More »
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 »
Main E2MOM – Behind the Neck Push Jerk (11 sets, 22 mins)0: 3 @ 40%2: 3 @ 50%4: 3 @ 60%6: 3 @ 70%8: 2 @ 75%10: 2 @ 80%12: 2 @ 85%14: 2 @ 85%16: 2 @ 85%18: 5 @ 50-60%20: 5 @ 50-60%
Monday October 7, 2024 Read More »
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 »
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 »