Thursday January 26, 2023
CrossFit Main- 18.5AMRAP 7 min;3 thrusters, 3 chest to bar pullups6 thrusters, 6 chest to bar pullups9 thrusters, 9 CTB pullups… Rx: 100/65#, CTB pullupsSc:... Read More
Tuesday January 24, 2023
CrossFit Main: 19.4 12 min clock;3 rounds of:10 snatch12 bar facing burpees3 min rest before continuing to:10 bar muscle ups12 bar facing burpees Rx: 95/65#,... Read More
Wednesday January 18, 2023
CrossFit Main A. Overhead Squat0-2min: 3 OHS 35%2-4min: 3 OHS 45%4-6min: 3 OHS 55%6-9 min: 5 OHS 65%9-12 min: 5 OHS 75%12-15 min: AMRAP OHS... Read More
Thursday January 12, 2023
CrossFit Main: Team 20.2 (partners switch after each round)AMRAP 20 min;4 DB thrusters6 toes-bar24 double-unders QuickFit/ At home Main AMRAP 10 min;10 alt. arm DB... Read More
THURSDAY DECEMBER 1, 2022
CrossfitMainAMRAP 20 minP1 performs 5 sandbag/kb goblet squats, then does 50′ carry (length of pull up cage)- sets down object- picks it back up and... Read More
TUESDAY NOVEMBER 1, 2022
CrossFitMain: ‘Jack’AMRAP 20 min:10 barbell pushpress10 KB swing10 box jump up Lvl6/5: 115/80#, KB american 53/35#, Box 24/20” jumpLvl4/3: 95/65#, KB american 35/26#, Box 24/20”... 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
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