Tuesday July 25, 2023
CrossFit Main Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday July 25, 2023 Read More »
CrossFit Main Complete as many rounds as possible in 30 minutes of: 500-m row 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Tuesday July 25, 2023 Read More »
CrossFit Main: CF Games 2007 For time: 20 min cap 1000 meter Row (everyone) then, 5 rounds: 25 Pull-ups (scale listed below) 7 Push jerks (135 / 95 lbs) ~60-65% of 1rm PP Lvl6: 25 pullups, 7 Jerks 135/95 Lvl5: 25 pullups, 7 jerks 115/80 ~60-65% of 1rm Lvl4: 20 pullups, 7 jerks 95/65 Lvl3:
Monday July 17, 2023 Read More »
CrossFit: If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. QuickFit/At home WOD: Main AMRAP 12 min; 200m run DB pushpress-10 each side/20 total
Tuesday June 13, 2023 Read More »
Test Day 4 CrossFit: Performed the same way as last week with E2MOM x 20 min; A. Front Squat 1 rm WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# L5: Male (335) L5: female (225) L4: male (305) L4:female (205) L3:
Monday June 12, 2023 Read More »
CrossFit Main: Cindy-ish’ 2-person teams, split work however needed to accomplish work. AMRAP 20 min: 5 pullups (performed how you tested for test week) 10 situps 15 wallballs Lvl6/5: GHD situps, WB 20/14# 10/9′ Lvl4/3: half GHD/range, WB 20/14, 9/8′ Lvl2/1: abmat situps, WB 14/10, 9′ Longevity Main: AMRAP 20 min: 5 ring rows 10
Wednesday May 31, 2023 Read More »
(MURPH 2023!) 8am: gym opens/warmup 8:30 ALL heats kick off 10: all heats finish 10-11: group photo/hangout/close up
Saturday May 27, 2023 Read More »
CrossFit AMRAP 40 min: *E5 min, including 0, run X meters 5 pullups 10 pushups 15 squats Lvl6: 400m (sub 8 min mile), strict pull ups, toe pushups *wear 20/14# vest if possible Lvl5: *same as level 6, minus vest, kip pull ups if needed Lvl4: 300m (sub 9 min mile) banded pull ups how
Tuesday May 16, 2023 Read More »
CrossFit Main: AMRAP 30 min: 1 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, 6 pushup, 9 squat, run… 4 pullup, 8 pushup, 12 squat, run… 5 pullup, 10 pushup, 15 squat, run… continue adding 1 pullup, 2 pushup, 3 squat
Monday May 8, 2023 Read More »
CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days 6-7 min: rest repeat x 5 sets (34 min) re-start round each time Longevity/QuickFit; Main 0-3 min run 300/200/100m *rest remainder of 3 min after walk/jog/run
Friday May 5, 2023 Read More »
CrossFit Main PUMP day! E3min x 15 min (5 sets) 5 barbell bench press @70-75% of 1rm PP 6-10 strict pullup (vary grip between wide/reg/narrow) 10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40 Lvl4/3: DB 35/20 Lvl2/1: DB 20/12 Longevity/QuickFit Main E3 min x 15 min (5 sets) 5 DB bench press
Monday May 1, 2023 Read More »