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
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