Monday, January 25, 2021
CrossFitMain:Bike; 5 x 1 mile (1600 meters) with 3 min rest*try to hold your 1000m pace from a few weeks ago QuickFitMain:4 x 3 min... Read More
Thursday, January 7, 2021
Main 14.4:AMRAP 14 min;60 calorie row50 toes-to-bar40 wall-ball shots30 cleans, 135lb20 muscle-upsRx: toes-bar. Scaled: hanging knee raiseRx: WB 20-10/14-9. Scaled 20-9/10-9Rx: 135/95#. Scaled 95/65#Rx: Ring... Read More
Wednesday, January 6, 2021
CrossFitMain:Assault bike;5 x 1000m w/2 min rest*see if you can maintain your 500m pace from a few weeks agoCore: N/AStretch/recovery:Coaches choice QuickFit/At home WODMain:Assault bike... Read More
Friday, June 12, 2020
Main1. Row mechanics skill workA. Drive: legs-hips-armsB. return: arms-hips-legsC. breathing; out on the push, in on the return 2. Row stroke pyramid EMOM;1. 18 strokes2.... Read More
Tuesday, March 17, 2020
3 rounds for quality of: 10 Single Leg Deadlifts, pick load 10 Single Leg Glute Bridges, pick load Side Plank, 45 secsA. 3 sets for... Read More
Monday, February 24, 2020
5 rounds for time of: Row, 500 m 20 Alternating Dumbbell Power Snatches, pick load A. Row skill work; catch position: leg drive- hips-finish return:... Read More
Thursday, February 6, 2020
Tabata Ski Erg Tabata Bike Tabata Jump Rope Tabata Row
Tuesday, February 4, 2020
Row 5000 meters
Wednesday, January 22, 2020
Test Week Day 2:A. Push Press 1RMB. Row 2000 m
Tuesday, January 14, 2020
For time: Row 1200 m 9 ThrustersRow 800 m 15 ThrustersRow 400 m 21 Thrusters