Friday September 17th, 2021
CrossfitMain: 2 person Teams5k Run- Split into repeatable sets 200/400/600/800, something that splits will be sustainable*If Bike scale needed, triple distance QuickfitMain: 20 Min Max... Read More
Thursday September 16th, 2021
CrossfitMain: 20 Min AMRAP10 Pull-ups (Scaled based on testing)10 DB Thrusters*every 2:00 starting 0:00 40 Dubs (scaled based on testing) Lvl6: chest-bar, 50/35#, 40DU (100+)Lvl5:... Read More
Wednesday September 13th, 2021
CrossfitMain: Christine- Bike Edition3 Rounds for Time 1000m Bike12 Deadlifts21 Box Jumps/ Step Ups Lvl6: 1000m bike (80+ cals), BW deadlift (40-50%1rm), box jumpLvl5: 900m... Read More
Monday September 13th, 2021
CrossfitSkill: Rope ClimbMain:Partner Double Tabatta (:20/:10) Rope Climb Lvl6: 15′ climbLvl5: 12′ climbLvl4: 12‘ climb starting on 20” boxLvl3: 12′ climb starting on 24” boxLvl2/1:... 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
Thursday September 2, 2021
Crossfit: Same as Wednesday Quickfit: 21-15-19Double DB DLRing RowsChallenge both movements Lvl 3: 50/35Lvl 2: 35/25Lvl 1: 25/15 Core:3-5 min of quality DB
Friday, May 7, 2021
CrossFitMain: Run max distance in 40 min (20 min out, 20 min back)*goal is steady state pace so that your speed out can be matched... Read More
Friday, December 18, 2020
CrossFitRow6x500m w/2 min rest between. QuickfitWarmup::20 x :10 x 3-41. bike2. pushup + downdog3. bootstrappers4. spiderman + OH reach Main6×2 min w/1 min rest*goal is... Read More
Thursday, December 17, 2020
CrossFitDeadlift0-2min: 3 deadlift 35%2-4min: 3 deadlift 45%4-6min: 3 deadlift 55%6-9min: 5 deadlift 65%9-12min: 5 deadlift 75%12-15min: AMRAP deadlift 85% *goal is 5+ if possible. Core... Read More
Wednesday, December 16, 2020
CrossFit1. Main: Open 15.2Every 3 minutes for as long as possible complete:From 0:00-3:002 rounds of:10 overhead squats10 chest-to-bar pull-upsFrom 3:00-6:002 rounds of:12 overhead squats12 chest-to-bar... Read More