Thursday, April 29, 2021
CrossFitMain:30 min clockRun 5 min, rest 5 minBike 4 min, rest 4 minRow 3 min, rest 3 minRun 2 min, rest 2 minBike 1 min,... Read More
Tuesday, April 20, 2021
CrossFitMain:Teams of 2, split work as needed with 1 person working at a time. For time (30 min cap):500M row60 GHD situps1000m row50 GHD situps2000m... Read More
Friday, April 16, 2021
CrossFitMain:Death by handstand walk 10′ incrementsLvl3: walk 10′ incrementsLvl2: wall/box hand releases, increments of 10 each minLvl1: bear crawl walk, 10′ increments QuickFit/At home WODMain:5... Read More
Wednesday, April 13, 2021
CrossFitMain:Lorenzo; for time (30 min cap)Row 1000 metersThen, 5 rounds of:15 push ups20 med ball cleans21 burpeesThen, row 1000 metersLvl6/5: 1000m row, toe push ups,... Read More
Thursday, March 11, 2021
CrossFitMain:For time;Row 3000 metersCore:Tabata alt leg v-ups/tuck ups :20 on and :10 off x 8 (4min) QuickFit/At home WODMain:Bike 10 min for max distanceCore:Tabata alt... Read More
Monday, March 8, 2021
CrossFitMain:AMRAP 21 min;Row 400/300/200Max-rep strict pull-upsEach time you break a set of pull-ups, complete a row. From 0:00-07:00 row 400s, from 7:00-14:00 row 300s, from... Read More
Tuesday, February 2, 2021
CrossFitMain:AMRAP 30 min: max distance rowEvery 4 min (including at 0) stop and preform 5 strict pull ups, 10 push ups, 15 air squats QuickFit/At... Read More
Friday, January 22, 2021
CrossFitMain:500m row directly into 1000m bike, rest 3 min x 3 sets*goal is to push pace from prior weeks intervals but still trying to maintain... Read More
Thursday, January 14, 2021
CrossFitMain:Row mechanics:legs-hips-armsarms-hips-legsRow 4x1000m with 3 min restGoal is to maintain 2K TT pace on each 1000m intervalCore:N/A QuickFit/At home WODMain:Bike 4 min on x 2... Read More
Wednesday, December 30, 2020
CrossFitMain:15.5 (15 min time cap)27-21-15-9 reps for time;Row caloriesThrustersRx: 95/65#Scaled: 65/45#Corework: 3-4 min of deadbugs for recovery-slow and controlledStretch: couch stretch 2 min each side... Read More