Thursday January 12, 2023
CrossFit Main: Team 20.2 (partners switch after each round)AMRAP 20 min;4 DB thrusters6 toes-bar24 double-unders QuickFit/ At home Main AMRAP 10 min;10 alt. arm DB... Read More
Monday December 26, 2022
CrossFit Main14.1AMRAP 10 min;30 double-unders15 power snatch Rx: 30 double unders, 75/55#Scaled: 30 single unders, 65/45# Longevity Main jump rope skillDB snatch skillA. AMRAP 10... Read More
Tuesday December 6, 2022
CrossFit Main A. Double-under skill development ~10 min. B. AMRAP 12 min;6 strict pull ups (any grip variation)12 push presses50 double-unders Lvl6: unassisted, 95/65# (40-50%... Read More
THURSDAY OCTOBER 20, 2022
CrossFitMainfor quality:alt. tabata: 20 on x 10 off x 8 sets (8 min)bar muscle up (scale appropriately based on skills)double unders lvl6: bar muscle upLvl5:... Read More
Friday September 3, 2021
Crossfit:Main: A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55%A2. Clean 1rm B.... Read More
Monday July 5, 2021
CrossfitMain: Teams of 3Sandbag hold in bear hug position while team rotates through:17min AMRAP7 Cal Bike4 KB Goblet Lunges each leg76 Double Unders Lvl 6:... Read More
Thursday, May 6, 2021
CrossFitMain: Teams of 2: AMRAP 12 min-50 Double-unders100m farmers carryLvl6: 50 DU, KB 70/53#Lvl5: 40 DU, DB/KB 50/35#Lvl4: 30 DU, DB/KB 44/30#Lvl3: 20 DU, DB/KB... Read More
Monday, April 12, 2021
CrossFitMain:Teams of 2: Open 15.3AMRAP 14 min:7 bar muscle-ups50 wall-ball shots100 double-undersLvl6: bar muscle up, WB 20-10’/14-9′, 100 DU (150+DU)Lvl5: banded BMU, WB 20-9’/14-8′, 75... Read More
Tuesday, February 16, 2021
CrossFitMain:Open 15.3AMRAP 14 min:7 muscle ups (pullups)50 wall balls100 double unders (100 single unders)Rx: ring muslce ups, WB 20#-10’/14#-9′, 100 DUSc: pullups, 20#-9’/10#-9′, 100 SU... Read More
Monday, January 4, 2021
CrossFitMain 14.1:AMRAP 10min;30 double unders15 power snatchRx: 30 double unders, 75/55#Sc: 30 single unders, 65/45#Core: :20 on x :10 off (4 min) tabata hollow hold/tuck... Read More