MONDAY NOVEMBER, 28 2022
CrossfitMainFive 2-minute rounds of: 20 dumbbell box step-upsMax reps of dumbbell push pressesRest 2 minutes between rounds Lvl6: 50/35, 24/20”Lvl5: 40/30, 24/20Lvl4: 35/25Lvl3: 30/20Lvl2: 25/15Lvl1:... Read More
Saturday November 26, 2022
Open gym 8-10am
Wednesday November 23, 2022
CrossFit Main: 20 min clockP1. Back rack carry from rack-rack (25′) and back (25′) (then switch out weights for buddy during transition)~100% of 1rm back... Read More
Tuesday November 22, 2022
CrossFit/QuickFit Main Teams of 2: 30 min clock0-10 min: max distance runpartners rotate through working 1 at a time of running distance of their choice-... Read More
Thursday November 17, 2022
CrossFit Main ‘Macho Man’EMOM until failure; *goal stimulus is to be between 10-20 min in length.3 power cleans3 front squats3 shoulder-overhead Lvl6: 185/135# ~70-75% of... Read More
Sunday November 13, 2022
REST DAY Mobility and Maintenance
Friday November 11, 2022
CrossFit Main “Jerry”For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kRun 1 mileRow 2KRun 1 mile Level 4/3: those... Read More
Wednesday November 9, 2022
CrossFitMain For time:50 medicine-ball cleans (full squat)25 push jerks50 medicine-ball cleans Lvl6: MB 20/14, PJ 155/105 *60-65% of 1rm PPLvl5: MB 20/14, PJ 135/95Lvl4: MB... Read More
Tuesday November 8, 2022
CrossFit MainPartners alternate tabata for quality;:20 on x :10 off x 8 sets each (8 min)rope climbplank hold *any variation**while 1 partner is doing rope... Read More
SUNDAY NOVEMBER 6, 2022
REST DAY-Mobility and Maintenance Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Body Mobility... Read More