Friday September 17th, 2021
CrossfitMain: 2 person Teams5k Run- Split into repeatable sets 200/400/600/800, something that splits will be sustainable*If Bike scale needed, triple distance QuickfitMain: 20 Min Max... Read More
Thursday September 16th, 2021
CrossfitMain: 20 Min AMRAP10 Pull-ups (Scaled based on testing)10 DB Thrusters*every 2:00 starting 0:00 40 Dubs (scaled based on testing) Lvl6: chest-bar, 50/35#, 40DU (100+)Lvl5:... Read More
Wednesday September 13th, 2021
CrossfitMain: Christine- Bike Edition3 Rounds for Time 1000m Bike12 Deadlifts21 Box Jumps/ Step Ups Lvl6: 1000m bike (80+ cals), BW deadlift (40-50%1rm), box jumpLvl5: 900m... Read More
Tuesday, September 14, 2021
CrossFitMain: 2 person teams:42-30-18 for time of:Rowing caloriesAlternating dumbbell hang snatchBoth partners work at the same time: P1 begins on row for 42 cals, P2... Read More
Monday September 13th, 2021
CrossfitSkill: Rope ClimbMain:Partner Double Tabatta (:20/:10) Rope Climb Lvl6: 15′ climbLvl5: 12′ climbLvl4: 12‘ climb starting on 20” boxLvl3: 12′ climb starting on 24” boxLvl2/1:... Read More
Friday, September 10, 2021
CrossFitMain: Snatch skillE90 sec x 15 min (10 sets)1 snatch pull from floor + 1 snatch from knee + 1 OHSBegin with 30% of 1rm... Read More
Thursday, September 9th, 2021
CrossFitMain: 2 person teams; 16 min AMRAPP1. 500m assault bikeP2. 10 alt. arm DB hang clean and press (5/5)Lvl6: 70/50#Lvl5: 50/35#Lvl4: 35/25#Lvl3: 25/20#Lvl2: 20/15#Lvl1: 15/12#Core:Plank... Read More
Wednesday, September 8, 2021
CrossFitMain: Helen3 rounds for time:400m run21 AKBS12 pull upsLvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you... Read More
Tuesday, September 7, 2021
CrossFitMain: Deadlift E3min x15min*0: 3 reps @ 35%3: 3 reps @ 45%6: 3 reps @ 55%9: 5 reps @ 65%12: 5 reps @ 75%15: AMRAP... Read More
Monday, September 6, 2021
CrossFitTeams of 3- 30 min clock0-10 min: max distance run*partners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to... Read More