Thursday, October 1, 2020
CrossFit:A. Pushpress0-2min: 3 pushpress 40%2-4min: 3 pushpress 50%4-6min: 3 pushpress 60%6-9min: 3 pushpress 70%9-12min: 3 pushpress 80%12-15min: AMRAP push press 90% *goal is 3+ if... Read More
Wednesday, September 30, 2020
CrossFit:3 rounds for time of:30 wall-ball shots30 alt. arm DB snatch QuickfitWarmup::20 x :10 x 3-41. updowns2. pushup + downdog3. bootstrappers4. spiderman + OH reach... Read More
Tuesday, September 29, 2020
CrossFit:Jerry’1 mile run2000m row1 mile run QuickfitWarmup::20 on x :10 off x 3 rounds1. 3 position bend and reach2. bootstrappers3. cossack squat Main5 min max... Read More
Monday, September 28, 2020
CrossFitA. After warming up through 60% on your cue, then begin the work clock;0-3 min: 3 cleans at 70%3-6 min: 3 cleans at 80%6-10 min:... Read More
Friday, September 25, 2020
CrossFitA. Deadlift0-2min: 3 deadlift 40%2-4min: 3 deadlift 50%4-6min: 3 deadlift 60%6-9min: 70% x 39-12min: 80% x 312-15min: AMRAP deadlift 90% *goal is 3+ if possible.... Read More
Thursday, September 24, 2020
CrossFitA. Row mechanicsB. 3 rounds for time of:500-m row21 push-ups12 toes-bar QuickfitWarmup:20 x :10 x 3-41. ball of foot hops/high knees/butt kickers2. bootstrappers3. Spiderman +... Read More
Wednesday, September 23, 2020
CrossFitBack Squat0-2min: 3 x35%2-4min: 3 x45%4-6min: 3 x55%6-9 min: 5x 65%9-12 min: 5x 75%12-15 min: AMRAP x85% *goal is 5+ if possible. B. Tabata jumping... Read More
Tuesday, September 22, 2020
CrossFitGymnastics ring work;A. False grip1. dead hang- staying in hollow position with feet under rings getting used to the feel of false grip2. false grip... Read More
Monday, September 21, 2020
CrossFitComplete 9 rounds for time, consisting of:3 rounds of:Bike 500 meters*15 pushpress at 55% 1rmdirectly into…Then, 3 rounds of:Bike 500 meters12 pushpress at 65% 1rmdirectly... Read More
Friday, September 18, 2020
CrossFitA. Row mechanicsB. 4 rounds for time of:Row 500 metersRest 3 minutes QuickfitWarmup:20 on x :10 off x 3-4 sets1. up downs2. 3 position bend... Read More