Friday May 13, 2022
CrossfitMainA. Clean skill development; 3x each;1. muscle clean + front squat2. power clean from each position + front squat3. full clean from each positionB. Main... Read More
Thursday May 12, 2022
CrossfitMain5 Rounds0-3 min: Run 400/300/200m *make these a mod-hard effort*rest remainder of 3 min3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep... Read More
Wednesday May 11, 2022
CrossfitMain – Partner WODAMRAP 15 min:I go, you go, by round5 toes-bar5 bar facing burpee5 shoulder-overhead (weight pulled from ground) ~60-65% of 1rm PP Core:EMOM... Read More
Tuesday May 10th, 2022
CrossfitMainE2:30 min x 10 (5 sets)OHS + jump tall box jumps 0: 3x OHS @40%5x jump tall box jumps2:30 3x OHS @ 50%5x Box Jump5:... Read More
Monday May 9th, 2022
CrossfitMain3 Rounds5 Min Row2 Min Active Recovery Core6 Min EMOMO: PlankE: Tuck/Hollow Hold QuickfitMain3 Rounds4 Min Row2 Min Active Recovery Core6 Min EMOMO: PlankE: Tuck/Hollow... Read More
Friday May 6, 2022
CrossfitMainE3 min x 30 (5 sets each)alt. max distance row/ max distance bike0-3: max distance row3-6: max distance bike6-9: row9-12: bike12-15: row15-18: bike18-21: row21-24: bike24-27:... Read More
Thursday May 5, 2022
CrossfitMainE3 min x 15 (5 sets)10 DB flys from floor10 seated DB strict press (floor or box)10 double DB front rack reverse lunges Lvl6: 50/35Lvl5:... Read More
Wednesday May 3, 2022
CrossfitMainMax distance run (you choose 100/200/300/400m route)But every 5 min, including at 0, perform 1 round of ‘Cindy’5 pullups10 pushups15 air squats Core: EMOM x... Read More
Tuesday May 3, 2022
CrossfitMainAMRAP 15 min:5 synchro burpees over bar10 deadlifts (5 each partner)20 wall ball (10 each partner)*reps on DL/WB can be split however, but with only... Read More
Monday May 2, 2022
CrossfitMainE2:30MOM x 12:30 minpushpress directly into: DB bent over rows* levels found below 0: 3x push press @45%5x each side DB bent over row2:30 3x... Read More