crossfit

CrossfitMain3 person teams; I go, you go 15 min clockstation 1: 100m empty sled push- 50 down/50 back- light and faststation 2: 10 double DB... Read More

CrossfitMain4 x 750m / 2 min easy in between Core:Tabata Side Plank QuickfitMainRow: 4x 3 min on x 2 min “off” light recovery Core: 1/2... Read More

CrossfitMainClean skill development; 3x each;ThenE2:30MOM x 12:30 minfull cleandirectly into: 5 jump tall box jumps0: 5x clean @45%5x jump tall box jumps2:30 5x CLEAN @... Read More

CrossfitMain- Murph Prep30 MIN AMRAP1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1)2 pullup, 4 pushup, 6 squat, run…3 pullup,... Read More

CrossfitMainAMRAP 20 min:A. 2 pullup, 4 pushup, 6 squatB. 5 pullup, 10 pushup, 15 squatC. 10 pullup, 20 pushup, 30 squatD. 15 pullup, 30 push... Read More

CrossfitMainAMRAP 15 min;5 synchro toes-bar/hanging knee raise (synch happens at top)5 synchro burpee box jump overs (happens at floor- just like BFB)10 assault bike calories-... Read More

CrossfitMainBench press + DB bent over rowE2:30 x 12:30 (6x)0: 5 bench press x 35% of 1rm PPplus 5 reps bent over row per side2:30:... Read More

Crossfit & QuickfitMainPacing Drill10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Core work: plank hip rotations tabata :20... Read More

CrossfitMainE2:30MOM x 12:30 minBack Squatdirectly into: 5 jump tall box jumps0 Min: 3 Reps @ 40% + 5 BJ2:30: 3 Reps @ 50% + 5... Read More