Thursday December 30, 2021
CrossfitMain 10 x 500 meters/0.3 milesrest 1 min after each interval with a light spin/air squats/lunges*goal with this is high intensity interval work going all... Read More
TEST WEEK Wednesday-Thursday December 15-16, 2021
CrossfitOverhead Squat TestE2 Min x11 (20 Min)5 Reps @ 35%4 Reps @ 45%3 Reps @ 55%2 Reps @ 65%1 Rep @ 75%1 Rep @ 80%1... Read More
Monday October 4, 2021
CrossfitMain21-15-9Assault Bike CaloriesAlt DB Snatch Lvl6: 70/50Lvl5: 50/35Lvl4: 35/25Lvl3: 30/20Lvl2: 20/15Lvl1: 15/10 Core: Tabata Plank Rotation Quickfit21-15-9Row CalsALt DB Snatch Core: Tabata Plank Rotation
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
WEDNESDAY AUGUST 4, 2021
CrossfitMain:10 All Out Assault Bike :50 Recovery Bike x5 (5min)5 min Recovery walk/jog:10 All Out Assault Bike :50 Recovery Bike x5 (5min) Core:20 on x... Read More
Tuesday July 20th, 2021
CrossfitMain20 min AMRAP, Teams of 350 cal. bike (1 person works at time, while the other 2 rest, can switch out at any time)50 synchro... Read More
Thursday July 1, 2021
CrossfitMainFor time, Teams of 2 (20 Min Cap)30 Deadlifts, Synched at Top30 Bar Facing Burpees, Synched at Bottom1200m Shared Assault Bike20 Deadlifts20 Bar Facing Burpees1200... 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
Thursday, April 29, 2021
CrossFitMain:30 min clockRun 5 min, rest 5 minBike 4 min, rest 4 minRow 3 min, rest 3 minRun 2 min, rest 2 minBike 1 min,... Read More
Friday, April 16, 2021
CrossFitMain:Death by handstand walk 10′ incrementsLvl3: walk 10′ incrementsLvl2: wall/box hand releases, increments of 10 each minLvl1: bear crawl walk, 10′ increments QuickFit/At home WODMain:5... Read More