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.
Row
Wednesday July 19, 2023
CrossFit Main: 30 min running clock; 5 min row, 5 min bike 4 min row, 4 min bike 3 min row, 3 min bike 2 min row, 2 min bike 1 min row, 1 min bike *goal with this workout is to start at a moderate sustainable pace and increase pace each round as time …
Monday July 17, 2023
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: …
Tuesday July 11, 2023
CrossFit: Main: 32 minutes Individual workout, steady state, continuous movement (max distance at each station) 10 min run 1 min rest 10 min row 1 min rest 10 min bike *stimulus should be challenging, but manageable to maintain same pace throughout, make this “comfortably, uncomfortable”
Monday July 3, 2023
6am CrossFit, 9:30am CrossFit, and 10:45 Longevity Only Main 2 people per station; I go/you go style.. 5 rounds: 40 min: 1 min Row, 1 min rest 1 min Bike, 1 min rest 1 min ski, 1 min rest 1 min run, 1 min rest *try to run 100/150/200m *goal for the stimulus is to …
Friday June 2, 2023
CrossFit Main 2 person teams, 1 working at a time; 10 min max distance run; partners can split distances as needed and choose distance they want (100/200m) 1 min rest 10 min max distance row (same as run) 1 min rest 10 min max distance bike (same) EMOM x 5: :10 max tuck/v ups :10 …
Friday May 26, 2023
CrossFit Main: Row 4 x 1000m / 3 min active recovery *Goal pace is 2k time trial pace Longevity Main: Row 4 x 4 min on x 3 min “off” light recovery QuickFit/ At home WOD Main: 20 min 4×4 min on x 2 min “off” light recovery
Thursday May 18, 2023
CrossFit Main Row 250 meters (~10-15 sec. faster than 2k pace) rest 2 min Row 500 meters (~5-10 sec. faster than 2k pace) rest 2 min Row 1,000 meters (~2k pace) rest 2 min Row 500 meters (~5-10 sec. faster than 2k pace) rest 2 min Row 250 meters (~10-15 sec. faster than 2k pace) …
Wednesday May 10, 2023
CrossFit Main: 4 x 750m / 2 min easy Row four 750 meter pieces. Row for two minutes at light pressure between each 750. Longevity Main: 20 min 4x 3 min on x 2 min “off” light recovery QuickFit/ At home WOD Main: 20 min 4x 3 min on x 2 min “off” light recovery
Friday April 21, 2023
CrossFit Main: 30 min running clock; 5 min row, 5 min bike 4 min row, 4 min bike 3 min row, 3 min bike 2 min row, 2 min bike 1 min row, 1 min bike *goal with this workout is to start at a moderate sustainable pace and increase pace each round as time …
