Monday, December 21, 2020
CrossFitMainRow skill; legs-hips-arms/arms-hips-legs5 rounds w/ 2 min rest between sets;Bike 500m directly into row 250mStretch; 2 min couch stretch each side QuickFit/At home WODMainBike 1... Read More
Friday, July 17, 2020
MainNate:AMRAP 20min2 ring muscle ups4 handstand push ups8 American kettlebell swings
Thursday, July 16, 2020
MainDeadlift 3-3-3-3-3-3-3 repsbegin ~40% of 1rm deadlift and build in 5% jumps Core Accessory3 min deadbugs for quality
Thursday, July 9, 2020
Main10-9-8-7-6-5-4-3-2-1 reps for time;Alt. arm DB snatch*Lateral burpees over DB*intention is a little heavier on DB than you usually would with smaller reps per set.... Read More
Friday, June 19
MainAMRAP 12 min;6 toes-bar9 box jump overs12 alt. arm DB snatch (6 each side) Core AccessoryTabata bicycle crunch :20 on x :10 off for 8... Read More
Thursday, June 18, 2020
MainAMRAP 30 min (goal with this workout, is smooth and steady, able to maintain a consistent pace):20 dumbbell weighted lunges (goblet hold, forward lunges in... Read More
Wednesday, June 10, 2020
MainFor time:21 barbell thrusters400m run15 barbell thrusters400m run9 barbell thrusters400m run Core Accessorytabata bicycle crunches :20 on x :10 off for 8 rounds
Wednesday, February 5, 2020
A. Handstand/handstand kickups/handstand walks B. Death by handstand walk 10′ increments
Monday, February 3, 2020
For time: 50 Medicine Ball Cleans25 Push Jerks, pick load 50 Medicine Ball Cleans
Friday, January 31, 2020
Test Day #6: A. Clean 1RMB. Tabata toes-to-bar