Wednesday, March 20, 2019
Teams of 2: AMRAP 30 min: 40 cal Assault bike (switch whenever needed) 400m. Run (together) 50 double unders (shared)
Wednesday, March 20, 2019 Read More »
Teams of 2: AMRAP 30 min: 40 cal Assault bike (switch whenever needed) 400m. Run (together) 50 double unders (shared)
Wednesday, March 20, 2019 Read More »
EMOM x 24 min (3 rounds): 2 min: row (distance) 2 min rest 2 min: assault bike (calories) 2 min rest
Thursday, March 7, 2019 Read More »
In teams of two, alternate movements, AMRAP 30 min: X Calories of Assault Bike 15 Dips 30 Russian Kettlebell Swings X Double Unders 15 Dips 30 Russian Kettlebell swings X Calories of Assault Bike *Bike cals are based on 5 min test; If you biked 60 total calories that breaks down to 12 cals per
Tuesday, March 5, 2019 Read More »
Complete as many rounds as possible as a team of four in 15 mins of: Max rep Assault Bike Calories Max rep Walking Lunges, 50 ft Max rep Burpee Box Jump Overs Rest
Monday, February 25, 2019 Read More »
AMRAP 15 min in Teams of 2: 10 Toes-Bar 10 Pushpress Max Cal Bike*Partner 1 begins on 10 ttb/10pp, while p2 performs max cals on bike as soon as p1 finishes 10/10, partners switch spots and continue accumulating max cals on bike.
Tuesday, February 19, 2019 Read More »
CrossFit: Teams of 3- Team mates run through 1 @ time while other 2 team mates rest. AMRAP 15min: 5 cal Assault Bike 10 Box step/ Jump overs 50′ Odd Object Chest Carry 25′ down, 25′ back Longevity: Teams of 3- Team mates run through 1 @ time while other 2 team mates rest. AMRAP
Great positioning on the hollow and arch swings tonight! CrossFit: Gymnastics/Skills/Asymmetry A. “Tabata” Ring Support Holds and Ring Support Bottoms: 8×20 secs / 10 secs B. Ring Rows (False Grip)s 3×10 C. Beat Swings 4×8 Quickfit: 2 min Assault Bike max cals 25 Russian Swings 1:30 min Assault Bike 20 Russian Swings 1 min Assault
CrossFit: Test Day #2 Fran 21-15-9 Thrusters Pull-Ups Longevity: Unweighted Fran 21-15-9 Air squats Ring Row Quickfit: AMRAP 15min: 5 cal Assault Bike 10 Wallball 15 Ring Rows
A. warmup back squat (20 min total) 1. positions/empty bar 2. 5 x light load, 4x building, 3x mod load, 2x heavy 3. within 5 attempts build to todays solid, good position single B. Tabata assault bike (total calories) 20 on x 10 off x 8 rounds. (4 min including rest)
FGB style x 3 rounds (15 min total) 1. Handstand pushup 2. Assault bike cals 3. Russian KB swing 4. 25′ shuttle runs 5. rest