Thursday, March 11, 2021
CrossFitMain:For time;Row 3000 metersCore:Tabata alt leg v-ups/tuck ups :20 on and :10 off x 8 (4min) QuickFit/At home WODMain:Bike 10 min for max distanceCore:Tabata alt... Read More
Wednesday, March 10, 2021
CrossFitMain:21-15-9 reps for time of:Wall-ballBike (calories)Lvl6: 30#-10′, 20#-9′Lvl5: 20#-10′, 14#-9′Lvl4: 20#-9′, 10#-9′Lvl3: 14#-9′, 10#-8′Lvl2: 14#-8′, squat to ballLvl1: squat to ballCore:Tabata plank holds :20 on... Read More
Tuesday, March 9, 2021
CrossFitMain:Grettel10 rounds for time of:3 clean and jerks*3 burpees over bar*~40-50% of 1 rm cleanLvl6: 135/95#, jump over barLvl5: 115/80#, jump over barLvl4: 95/65#, step... Read More
Monday, March 8, 2021
CrossFitMain:AMRAP 21 min;Row 400/300/200Max-rep strict pull-upsEach time you break a set of pull-ups, complete a row. From 0:00-07:00 row 400s, from 7:00-14:00 row 300s, from... Read More
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