Tuesday July 25, 2023
CrossFit Main Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday July 25, 2023 Read More »
CrossFit Main Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday July 25, 2023 Read More »
CrossFit Main Toes-bar skill Skill: hollow/arch holds alt. tabata hollow/arch on floor 20x10x8 (4 min) Alt. Tabata :20x:10×8 (8 min) Toes-bar box jump over/step over Lvl6: TTB, 24/20” jump Lvl5: TTH, 20/20” jump or step Lvl4: TTC, any” jump or step Lvl3: TTH, Lvl2: HKR, Lvl2: Any
Monday July 24, 2023 Read More »
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
Wednesday July 19, 2023 Read More »
CrossFit Main: Back Squat + jump tall box jump E3 min x 15 0: 3 reps @ 35% + 3-5 jump tall box jumps* 3: 3 reps @ 45% + 3-5 BJ 6: 3 reps @ 55% + 3-5 BJ 9: 5 reps @ 65% + 3-5 BJ 12: 5 reps @ 75% + 3-5
Tuesday July 18, 2023 Read More »
CrossFit Main: CF Games 2007 For time: 20 min cap 1000 meter Row (everyone) then, 5 rounds: 25 Pull-ups (scale listed below) 7 Push jerks (135 / 95 lbs) ~60-65% of 1rm PP Lvl6: 25 pullups, 7 Jerks 135/95 Lvl5: 25 pullups, 7 jerks 115/80 ~60-65% of 1rm Lvl4: 20 pullups, 7 jerks 95/65 Lvl3:
Monday July 17, 2023 Read More »
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday July 16, 2023 Read More »
CrossFit Main ‘DT’ 5 rounds for time: 12 deadlifts 9 hang power clean 6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PP Lvl5: 135/95 Lvl4: 115/80 Lvl3: 95/65 Lvl2: 75/55 Lvl1: 65/45
Friday July 14, 2023 Read More »
CrossFit: Main: A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up- hspu with 1/ no abmat B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min) 1. HS hold Lvl6/5: wall facing/kick up Lvl4/3: box HS hold
Thursday July 13, 2023 Read More »