Friday, December 25, 2020
GYM CLOSED-MERRY CHRISTMAS!At home workout option;Option 1: AMRAP 10 min- 5 squat/ 5 push up/ 5 sit upsOption 2: AMRAP 20 min- 10 squat/ 10... Read More
Wednesday, December 23, 2020
CrossFitMainPush Press0-2 min: 3 pushpress 40%2-4 min: 3 pushpress 50%4-6 min: 3 pushpress 60%6-9 min: pushpress 70% x 39-12 min: pushpress 80% x 312-15 min:... Read More
Tuesday, December 22, 2020
Crossfit12.4: AMRAP 12 min:150 wallballs90 double unders30 ring muscle upsRx: WB 20/14, 10/9′, 90 DU, 30 RMUSc: WB 20/10, 9/8′, 90 SU, 30 pullupsRecovery: 2... Read More
Friday, December 18, 2020
CrossFitRow6x500m w/2 min rest between. QuickfitWarmup::20 x :10 x 3-41. bike2. pushup + downdog3. bootstrappers4. spiderman + OH reach Main6×2 min w/1 min rest*goal is... Read More
Thursday, December 17, 2020
CrossFitDeadlift0-2min: 3 deadlift 35%2-4min: 3 deadlift 45%4-6min: 3 deadlift 55%6-9min: 5 deadlift 65%9-12min: 5 deadlift 75%12-15min: AMRAP deadlift 85% *goal is 5+ if possible. Core... Read More
Wednesday, December 16, 2020
CrossFit1. Main: Open 15.2Every 3 minutes for as long as possible complete:From 0:00-3:002 rounds of:10 overhead squats10 chest-to-bar pull-upsFrom 3:00-6:002 rounds of:12 overhead squats12 chest-to-bar... Read More
Tuesday, December 15, 2020
CrossFitCleansAfter warming up through 55% on your cue, then begin the work clock;0-3 min: 5 cleans at 65% (10 sec rest between reps)3-6 min: 5... Read More
Monday, December 14, 2020
CrossFitOpen 20.2: AMRAP 20 min;4 double DB thrusters6 toes-bar24 double unders QuickFit/At home WOD:Warmup::20 on x :10 off x 3-41. ball of foot hops/butt kickers/high... Read More
Friday, December 11, 2020
CrossFit16.3 AMRAP 7 min;10 barbell power snatch3 bar muscle ups QuickfitWarmup::20 x :10 x 3-41. bike2. pushup + downdog3. bootstrappers4. spiderman + OH reach Main1... Read More
Thursday, December 10, 2020
CrossFitAssault bike intervals10 x 500 meters/0.3 milesRest 1 min after each interval with a light spin/air squats/lunges QuickfitWarmup::20 x :10 x 3-41. bike2. pushup +... Read More