CrossFit Main strength E3MOM x 15 min odd min: pushpress even min: DB bent over rows* levels found below 0: 5x pushpress @35% 5x each side DB bent over row 3: 5x PP @ 45% 5x each side DB bent over row 6: 5x PP @ 55% 5x each side DB bent over row 9: […]
Thursday June 22, 2023 Read More »
CrossFit Running Christine 3 rounds for time: 400m run, 12 deadlifts, 21 box jumps Lvl6: 400m run, DL225/155, 24/20” jump (400m sub 8min mile) Lvl5: 400m run, DL205/135, 24/20” jump Lvl4: 300m run, DL185/115, 20/18” jump (300m 8-9 min mile) Lvl3: 300m run, DL165/105, 20/15” jump Lvl2: 200m run, DL 135/95, any jump (200m. 9+
Wednesday June 21, 2023 Read More »
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 »
