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
assault bike
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 July 3, 2023
6am CrossFit, 9:30am CrossFit, and 10:45 Longevity Only Main 2 people per station; I go/you go style.. 5 rounds: 40 min: 1 min Row, 1 min rest 1 min Bike, 1 min rest 1 min ski, 1 min rest 1 min run, 1 min rest *try to run 100/150/200m *goal for the stimulus is to …
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 …
Wednesday June 14, 2023
Test Day 5 CrossFit: A. OHS max: WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# L5: Male (200+) L5: female (165)If 100# 35+ L4: male (165)If less 15# L4:female (135) If no records, 15# L3: male (135) L3: female (105) L2: …
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; …
Friday April 21, 2023
CrossFit Main: 30 min running clock; 5 min row, 5 min bike 4 min row, 4 min bike 3 min row, 3 min bike 2 min row, 2 min bike 1 min row, 1 min bike *goal with this workout is to start at a moderate sustainable pace and increase pace each round as time …
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, …
Friday, July 3, 2020
Main30-20-10 reps for time;Assault bike caloriesAlt. single arm DB power snatch Core AccessoryTabata :20 on x :10 off x 8 setsV-ups/tuck ups
Friday, February 15th, 2019
2 person teams: AMRAP 10 min: Max Assaublt bike cals *1 person works at a time, person NOT on bike holds plank hold.Partners switch whenever needed.
