Thursday, May 6, 2021
CrossFitMain: Teams of 2: AMRAP 12 min-50 Double-unders100m farmers carryLvl6: 50 DU, KB 70/53#Lvl5: 40 DU, DB/KB 50/35#Lvl4: 30 DU, DB/KB 44/30#Lvl3: 20 DU, DB/KB... Read More
Monday, April 19, 2021
CrossFitMain:AMRAP 5 min;Full clean + push jerk~50-60% of 1RMLvl6: 165/115#Lvl5: 135/95#Lvl4: 115/75#Lvl3: 95/65#Lvl2: 75/55#Lvl1: 55/35#Core:Deadbugs for quality x 2-3 min QuickFit/At home WODMain:AMRAP 5 min;medball... Read More
Monday, April 12, 2021
CrossFitMain:Teams of 2: Open 15.3AMRAP 14 min:7 bar muscle-ups50 wall-ball shots100 double-undersLvl6: bar muscle up, WB 20-10’/14-9′, 100 DU (150+DU)Lvl5: banded BMU, WB 20-9’/14-8′, 75... Read More
Tuesday, March 9, 2021
CrossFitMain:Grettel10 rounds for time of:3 clean and jerks*3 burpees over bar*~40-50% of 1 rm cleanLvl6: 135/95#, jump over barLvl5: 115/80#, jump over barLvl4: 95/65#, step... Read More
Monday, March 8, 2021
CrossFitMain:AMRAP 21 min;Row 400/300/200Max-rep strict pull-upsEach time you break a set of pull-ups, complete a row. From 0:00-07:00 row 400s, from 7:00-14:00 row 300s, from... Read More
Friday, February 19, 2021
CrossFitMain:AMRAP 30 min;Max distance assault bikeE3min, including at 0, burpees*Lvl6: 10 burpeesLvl5: 9 burpeesLvl4: 8 burpeesLvl3: 7 burpeesLvl2: 6 burpeesLvl1: 5 burpees*burpees should be able... Read More
Thursday, February 18, 2021
CrossFitMain:Open 13.4AMRAP 7 min:3 clean and jerk, 3 toes-bar6 clean and jerk, 6 toes-bar9 clean and jerk, 9 toes-bar…Rx: 135/95#, toes-barSc: 95/65#, hanging knee raiseCore:Deadbugs... Read More
Tuesday, February 16, 2021
CrossFitMain:Open 15.3AMRAP 14 min:7 muscle ups (pullups)50 wall balls100 double unders (100 single unders)Rx: ring muslce ups, WB 20#-10’/14#-9′, 100 DUSc: pullups, 20#-9’/10#-9′, 100 SU... Read More
Thursday, February 11, 2021
CrossFitMain:Open 16.3AMRAP 10 min:10 power snatch (75/55)(45/35)3 bar muscle ups (chest-bar pullups)*scale as needed with pullups/bandsCore:Deadbugs x 2-3 min QuickFitMain:AMRAP 10 min:10 alt arm DB... Read More
Friday, February 5, 2021
CrossFitMain:Open 16.1AMRAP 20 min:18 steps of BB overhead walking lunges (9/9)8 bar facing burpees18 steps of BB overhead walking lunges (9/9)8 chest to bar pullupsRx:... Read More