Friday, January 22, 2021
CrossFitMain:500m row directly into 1000m bike, rest 3 min x 3 sets*goal is to push pace from prior weeks intervals but still trying to maintain... Read More
Thursday, January 21, 2021
CrossFitMain:Front Squat0-2 min: 3 front squat 45%2-4 min: 3 front squat 55%4-6 min: 3 front squat 65%6-9 min: front squat 75% x 59-12 min: front... Read More
Wednesday, January 20, 2021
CrossFitMain: 13.2 mix upAMRAP 10 min;5 deadlifts10 shoulder-overhead15 box jumpsRx: 115/75#, 24/20″, must jump upSc: 75/45#, 24/20″, can jump or set upCore work:Tabata russian twist... Read More
Tuesday, January 19, 2021
CrossFitMain:Deadlift0-2 min: 3 deadlift 40%2-4 min: 3 deadlift 50%4-6 min: 3 deadlift 60%6-9 min: deadlift 70% x 39-12 min: deadlift 80% x 312-15 min: AMRAP... Read More
Monday, January 18, 2021
CrossFitMain: 18.1AMRAP 20 min;8 toes-to-bar10 DB hang clean and jerks (5/5)14/12 calorie rowRx: TTB, DB 50/35, Cal 14/12Sc: HKR, DB 35/20, Cal 14/12 QuickFit/At home... Read More
Friday, January 15, 2021
CrossFitMain: 12.1AMRAP 7 min: Burpees to 6″ max standing height reachCore:5 min clock: 5 rounds, 1 min each round;10 sec max tuck up10 sec hollow... Read More
Thursday, January 14, 2021
CrossFitMain:Row mechanics:legs-hips-armsarms-hips-legsRow 4x1000m with 3 min restGoal is to maintain 2K TT pace on each 1000m intervalCore:N/A QuickFit/At home WODMain:Bike 4 min on x 2... Read More
Wednesday, January 13, 2021
CrossFitMain:Overhead squat0-2min: 3 OHS 35%2-4 min: 3 OHS 45%4-6 min: 3 OHS 55%6-9 min: 5 OHS 65%9-12 min: 5 OHS 75%12-15 min: AMRAP OHS 85%... Read More
Tuesday, January 12, 2021
CrossFitMain: 17.2Complete as many rounds and reps as possible in 12 mins of:2 rounds of:50 ft weight walking lunge (20 steps inside square-10 each leg)16... Read More
Friday, January 8, 2021
CrossFitMain:Push press0-2 min: 3 push press 45%2-4 min: 3 push press 55%4-6 min: 3 push press 65%6-9 min: push press 75% x 59-12 min: push... Read More