Thursday October 27, 2022
CrossFit Main AMRAP 20 min: teams of 3;P1 sled pushes down 25m (flag pole), then sled push back 25mP2 HEAVY farmers carry 50m down (black... Read More
TUESDAY OCTOBER 18, 2022
CrossfitMain: 32 minutesindividual workout, steady state, continuous movement (max distance at each station)10 min run1 min rest10 min row1 min rest10 min bike*stimulus should be... Read More
WEDNESDAY SEPTEMBER 21, 2022
CrossfitRe-test week 2; day 5A. OHS max:L5: Male (200+)L5: female (165)L4: male (165)L4:female (135)L3: male (135)L3: female (105)L2: male (105)L2 female (75)L1: PVC-15# bar 5#... Read More
THURSDAY SEPTEMBER 1, 2022
CrossfitMainTeams of 2;30 min clock0-10 min: max distance runpartners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to find... Read More
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