Thursday November 11th, 2021
CrossfitMainRow 250 meters (~10 sec. faster than 2k pace)rest 2 minRow 500 meters (~5 sec. faster than 2k pace)rest 2 minRow 1,000 meters (~2k pace)rest... Read More
Thursday November 4th, 2021
CrossfitMain20 Min AMRAP, Teams of 210 alt. arm DB snatch8 burpee box jump/step oversP1 does one round, P2 does max cal bike till they finish,... Read More
Thursday October 28th, 2021
CrossfitMain50-40-30-20-10 reps for time:Calorie rowDB hang clean and press (alt. arms) Lvl6: 70/50Lvl5: 50/35Lvl4: 40/25Lvl3: 35/20Lvl2: 25/15Lvl1: 20/12 Core: Choice Tabata QuickfitMainAMRAP 15 min:5-10-15-20…calorie bikealt.... Read More
Thursday October 14, 2021
CrossfitMain3 Rounds for Time400m Run21 Pull Ups Lvl6: 400m run, chest to bar (unassisted)Lvl5: 400m run, chin over bar (unassisted)Lvl4: 300m run, chin over bar... Read More
Tuesday October 5, 2021
CrossfitMain12 min AMRAP2 Cal Row, 2 Pull Up4 Cal Row, 4 Pull Up6 Cal….etc Core: 3 Min Quality Dead-bug Quickfit12 min AMRAP2 Cal Bike, 2... 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
Wednesday July 28, 2021
CrossfitMainIn Teams of 2P1 Row 750m, while P2 holds barbell in front rack position (can switch positions at any time, but row cannot be accomplished... Read More
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