Wednesday, January 20, 2021
CrossFitMain: 13.2 mix upAMRAP 10 min;5 deadlifts10 shoulder-overhead15 box jumpsRx: 115/75#, 24/20″, must jump upSc: 75/45#, 24/20″, can jump or set upCore work:Tabata russian twist... Read More
Tuesday, January 19, 2021
CrossFitMain:Deadlift0-2 min: 3 deadlift 40%2-4 min: 3 deadlift 50%4-6 min: 3 deadlift 60%6-9 min: deadlift 70% x 39-12 min: deadlift 80% x 312-15 min: AMRAP... Read More
Monday, January 18, 2021
CrossFitMain: 18.1AMRAP 20 min;8 toes-to-bar10 DB hang clean and jerks (5/5)14/12 calorie rowRx: TTB, DB 50/35, Cal 14/12Sc: HKR, DB 35/20, Cal 14/12 QuickFit/At home... Read More
Friday, January 15, 2021
CrossFitMain: 12.1AMRAP 7 min: Burpees to 6″ max standing height reachCore:5 min clock: 5 rounds, 1 min each round;10 sec max tuck up10 sec hollow... Read More
Tuesday, January 12, 2021
CrossFitMain: 17.2Complete as many rounds and reps as possible in 12 mins of:2 rounds of:50 ft weight walking lunge (20 steps inside square-10 each leg)16... Read More
Friday, January 8, 2021
CrossFitMain:Push press0-2 min: 3 push press 45%2-4 min: 3 push press 55%4-6 min: 3 push press 65%6-9 min: push press 75% x 59-12 min: push... Read More
Thursday, January 7, 2021
Main 14.4:AMRAP 14 min;60 calorie row50 toes-to-bar40 wall-ball shots30 cleans, 135lb20 muscle-upsRx: toes-bar. Scaled: hanging knee raiseRx: WB 20-10/14-9. Scaled 20-9/10-9Rx: 135/95#. Scaled 95/65#Rx: Ring... Read More
Tuesday, January 5, 2021
CrossFitMain:0-2 min: 3 front squat 40%2-4 min: 3 front squat 50%4-6 min: 3 front squat 60%6-9 min: front squat 70% x 39-12 min: front squat... Read More
Monday, January 4, 2021
CrossFitMain 14.1:AMRAP 10min;30 double unders15 power snatchRx: 30 double unders, 75/55#Sc: 30 single unders, 65/45#Core: :20 on x :10 off (4 min) tabata hollow hold/tuck... Read More
Monday, December 28, 2020
CrossFitWarm up: SLIPSMain: Back Squat0-2 min: 3 back squat 40%2-4 min: 3 back squat 50%4-6 min: 3 back squat 60%6-9 min: back squat 70% x... Read More