Wednesday, August 18, 2021
CrossFit5 rounds for time:Bike 1000m7 shoulder to overhead from the ground (~60-65% of 1rm PP)Lvl6:1000m, 155/105# (80-100 cals during test week)Lvl5: 900m, 135/95# (60-80 cals)Lvl4:... Read More
Monday, August 2, 2021
CrossFitBring a friend week!3 rounds for time of:Run 400m30 squats20 push press~40-45% of 1rm PPLvl6/5: run 400m (sub 8:30 mile), 30 squats, 20 PP ~45%Lvl4/3:... Read More
Tuesday, April 13, 2021
CrossFitMain:3 rounds for time:800m run30 shoulder to overhead ~40% of 1rm PPLvl6: 800m run, 95/65#Lvl5: 600m run, 75/55#Lvl4: 400m run, 65/45#Lvl3: 300m run, 55/35#Lvl2: 200m... Read More
Thursday, April 1, 2021
CrossFitMain:3 rounds for time of:Run 400 meters30 pull-ups40 push-ups50 squatsLvl6: 400m run, 30 unassisted pullups, 40 pushups, 50 squatsLvl5: 400m run, 25 unassisted pullups, 35... Read More
Wednesday, March 24, 2021
CrossFitMain:4 rounds for time of:15 GHD sit-ups30 barbell thrusters45 double-undersLvl 6: GHD, 65/45#, 45 DU Lvl 5: parallel GHD, 65/45#, 35 DULvl 4: straight leg... 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
Friday, January 17, 2020
2 rounds for time of: 100 Russian Kettlebell Swings75 GHD Sit-ups 50 Assault Bike Calories
Monday, December 16, 2019
5 rounds for time of: 400-meter Row 15 overhead squats
Tuesday, December 3, 2019
5 rounds for time of: 300m Row 10 left-arm kettlebell snatches 10 right-arm kettlebell snatches
Friday 6/29
CrossFit: aerobic capacity Skill: Medicine Ball Clean WOD: 3 rounds for time of: 50 medicine ball cleans Run 800 meters Longevity: Skill: Medicine Ball Cleans... Read More