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
Tuesday, August 17, 2021
CrossFit2 person teams: AMRAP 20 minP1. Sandbag carry 50m out, drop it, pick it back up carry it back 50mP2. light weight medball alt. side... Read More
Friday, August 13, 2021
CrossFitAMRAP 20 min: Teams of 220 synchro alt. arm DB snatch20 synchro TTB20 synchro alt. arm DB hang clean and press20 synchro pullups20 synchro DB... Read More
Tuesday, July 13, 2021
CrossFitAMRAP 20 min-I go, you go style…P1: 5 sandbag squats, directly into 100m KB farmers carryP2: while P1 is working, P2 completes 10 pushups then... Read More
Friday, June 25, 2021
CrossFitMain: BMU-russian swing ‘Nate’AMRAP 20 min2 bar muscle ups4 handstand push ups8 russian KB swingsLvl6: BMU, HSPU to gymnastics mat*, 88/70# *scale HSPU based on... Read More
Wednesday, June 23, 2021
CrossFitMain: Team workoutAMRAP 18 min-50 cal row-1 person works at a time, switch out partners when needed50 alt arm DB snatch, 2 people working in... Read More
Thursday, June 17, 2021
CrossFitMain:AMRAP 15 min12 box jump overs9 burpee to target6 pullupsLvl6: 24/20″ jump, chest-bar pullup unassistedLvl5: 24/20″ jump, chin over bar unassistedLvl4: 24/20″ step, chin over... Read More
Wednesday, June 16, 2021
CrossFitMain:AMRAP 20 min:P1. Sled push 100m (50 to black top line, 50m back)P2. Easy assault bike until P1 returns*goal is to add weight each round... Read More
Tuesday, June 8, 2021
CrossFitMain: AMRAP 20 min;P1 performs 5 sandbag/kb goblet squats, the does 50m carry to black top line-sets down object-picks it back up and does the... Read More
Monday, June 7, 2021
CrossFitMain: AMRAP 15 min;I go, you go individual movements2 calorie assault bike2 bar facing burpee2 shoulder to overhead (50-55% of 1 rm pushpress)Then 4 cal... Read More