Monday, February 28, 2022
CrossFitMain: Back Squat0-2min: 3 back squat 45%2-4min: 3 back squat 55%4-6min: 3 back squat 65%6-9min: back squat 75% x 59-12min: back squat 85% x 312-15min:... Read More
Monday, November 1, 2021
Main: 2 person teams, 1 working at a time:5 min max distance run; partners can split distances as needed and choose distance they want (100/200m)1... Read More
Monday, October 25, 2021
CrossFitMain: Push Press E3min x 15min0: 5 reps @ 40%3: 5 reps @ 50%6: 5 reps @ 60%9: 3 reps @ 70%12: 3 reps @... Read More
Thursday, August 19, 2021
CrossFitMain: Overhead squat E3min x 15 min0: 5 reps @ 40%3: 5 reps @ 50%6: 5 reps @ 60%9: 3 reps @ 70%12: 3 reps... Read More
Tuesday, August 3, 2021
CrossFitBring a friend week!Main: Deadlift E3min x 15min0: 5 reps @ 40%3: 5 reps @ 50%6: 5 reps @ 60%9: 3 reps @ 70%12: 3... Read More
Friday, April 30, 2021
CrossFitMain:27-21-15-9 reps of:Power cleansDipsLvl6: 115/80#, ring dipLvl5: 95/65#, bar dipLvl4: 75/55#, box dipLvl3: 65/45#, mod box dip with toe assistanceLvl2: 55/35#, seated box dip with... Read More
Monday, April 26, 2021
CrossFitMain:E2min x 20 min: Pushpress0-2: 5 pushpress at 40%2-4: 4 pushpress at 50%4-6: 3 pushpress at 60%6-8: 2 pushpress at 70%8-10: 1 pushpress at 80%10-12:... Read More
Tuesday, March 30, 2021
CrossFitMain:E2min x 20min: Push Press0-2: 5 push press at 35%2-4: 4 push press at 45%4-6: 3 push press at 55%6-8: 2 push press at 65%8-10:... Read More
Thursday, March 18, 2021
CrossFitMain:4 rounds for time of:400-m run1 min handstand hold (accumulated time upside down)Lvl6: 400m run, free standing HS holdLvl5: 400m run, facing away wall HS... Read More
Monday, February 1, 2021
CrossFitMain:Back Squat0-2 min: 3 BS 45%2-4 min: 3 BS 55%4-6 min: 3 BS 65%6-9 min: BS 75% x 59-12min: BS 85% x 312-15 min: AMRAP... Read More