assault bike

Wednesday August 2, 2023

CrossFit Main: CF games 2021 event 9 mix up; 21-15-9 reps for time: Assault bike calories Alt. arm DB snatch Lvl6: 70/50 Lvl5: 50/35 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 20/15 Lvl1: 15/10

Tuesday July 11, 2023

CrossFit: Main: 32 minutes Individual workout, steady state, continuous movement (max distance at each station) 10 min run 1 min rest 10 min row 1 min rest 10 min bike *stimulus should be challenging, but manageable to maintain same pace throughout, make this “comfortably, uncomfortable”

Monday June 26, 2023

CrossFit Main: AMRAP 20 min: P1. Sled push 100m (50m out to black top line, 50m back) P2. easy assault bike for recovery until P1 returns, then switch spots *goal is to add weight each round onto sled and make the pushes challenging, but accomplishable. possible options for weights: (does not have to be exactly …

Monday June 26, 2023 Read More »

Tuesday May 2, 2023

CrossFit Main: Teams of 2 AMRAP 30 min: max distance row *Partners share time to complete max distance, and can share burpees over rower, score at end is total meters in the 30 min. Every 5 min (including at 0) stop and perform 10 burpees over rower QuickFit Main AMRAP 20 min; max distance bike; …

Tuesday May 2, 2023 Read More »

Tuesday April 18, 2023

CrossFit: Main: 20 min AMRAP: 2 person teams; partners rotate through FULL rounds before switching 5 bar facing burpees 5 hang power clean (~50-60% or 1rm full clean) 5 calorie bike Lvl6: jump over bar, 155/105# Lvl5: jump over bar, 135/95# Lvl4: jump over bar, 115/75# Lvl3: step over bar, 95/65# Lvl2: step over bar, …

Tuesday April 18, 2023 Read More »


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