Monday January 23, 2023
CrossFit Main Bike; 5 x 1 mile (1600meters) with 3 min rest. (expect this to take 20-30 min) Longevity Main5 x 3 min bike/ 3... Read More
Sunday January 22, 2023
REST DAY- Mobility and Maintenance
Thursday January 19, 2023
CrossFit Main Row 4x1000m w/3 min rest.Goal is to maintain 2k TT pace on each 1000m interval. QuickFit/ At home MainBike 4 min on x... Read More
Wednesday January 18, 2023
CrossFit Main A. Overhead Squat0-2min: 3 OHS 35%2-4min: 3 OHS 45%4-6min: 3 OHS 55%6-9 min: 5 OHS 65%9-12 min: 5 OHS 75%12-15 min: AMRAP OHS... Read More
Wednesday January 11, 2023
CrossFit Main 10 sets: (30 min)Assault bike max calories1 min on x 2 min off*active recovery during off minutes- easy spin/walk/lunge/squat Longevity Main 10 sets:... Read More
Tuesday January 10, 2023
CrossFit Main Barbell split jerk E2 min x 14 min (7 sets)0: 5 split jerks @ 35-45% of 1rm PP2: 4 split jerks @ 45-55%4:... Read More
Monday January 9, 2023
Main Open 17.4 AMRAP 13 min55 deadlifts (225/155) (135,95)55 wallball (20-10/14-9) (20-9/10-9)55 calorie row55 handstand pushups (hand release pushups) Longevity Main AMRAP 13 min55 KB... Read More
Friday January 6, 2023
CrossFit Main 500m row directly into 1000m bike, rest 3 min x 3 sets*goal is to push pace from prior weeks intervals but still trying... Read More
Thursday January 5, 2023
CrossFit Main A. Deadlift 0-2min: 3 Deadlift 40%2-4min: 3 Deadlift 50%4-6min: 3 Deadlift 60%6-9min: Deadlift 70% x 39-12min: Deadlift 80% x 312-15min: AMRAP Deadlift 90%... Read More
Tuesday January 3, 2023
CrossFit Main back squat 0-2min: 3 back squat 40%2-4min: 3 back squat 50%4-6min: 3 back squat 60%6-9min: back squat 70% x 39-12min: back squat80% x... Read More