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
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
Thursday, June 4, 2020
MainA. Double under skill work1. bounding2. hip taps-rope speed-timing/tempo3. rotational mechanics-putting it all together B. 35-30-25-20-15-10-5 reps for time;Situps, double-unders** if you have some DU... Read More
Tuesday, May 12, 2020
A. 5 minute Amrap:30 double unders*20 jumping lunges**10 pullups*** Rest 5 minutes Repeat amrap above Notes: *scale to 2x single unders or 1x jumping jacks**scale... Read More
Monday, May 4, 2020
A. 21-18-15-12-9-6-3 reps for time of:double-unders*abmat sit-upsDB/KB Deadlifts** *SUB double unders to 2x single unders or same reps of jumping jacks**Use double DB/KB if you... Read More