Monday, November 15, 2021
CrossFitMain: 5 rounds for time Row 400/500 meters in as few pulls as possible*rest 2 minutes between setsCore:Alt. tabata hollow rock/arch rock (4 each/8 total-4min)... Read More
Thursday, September 23, 2021
CrossFitMain: 2021 Quarterfinals WOD 3120 Wallball120 cal rowLvl6: 20/14#, 10/9′Lvl5: 20/10#, 9′Lvl4: 14/10#, 9/8′Lvl3: 10/10#, 8′Lvl2: squat to ballLvl1: squat to box QuickFit/At home WODMain:5... Read More
Friday, August 20, 2021
CrossFitMain: Rowing500m row. with 2 min rest x 5 setsGoal is to push the pace (faster then your 2k TT), but hold within 3-5 sec... Read More
Tuesday, August 10, 2021
CrossFitFor time:Row 500 meters30 Floor presses from rackRow 1,000 meters20 floor pressesRow 2,000 meters10 floor pressesLvl6: Floor press ~80-85% 1rm PPLvl5: 75-80%Lvl4: 70-75%Lvl3: 65-70%Lvl2: 60-65%Lvl1:... Read More
Thursday July 8th, 2021
CrossfitMain: Bike 10x500m with 1min rest between effortsHard effort, sprint pace, try to maintain within 3-5s splits Core: 2-3min of Deadbugs for quality QuickfitRow 5x500m... Read More
Thursday July 1, 2021
CrossfitMainFor time, Teams of 2 (20 Min Cap)30 Deadlifts, Synched at Top30 Bar Facing Burpees, Synched at Bottom1200m Shared Assault Bike20 Deadlifts20 Bar Facing Burpees1200... Read More
Monday, June 14, 2021
CrossFitMain:5x500m row; rest 2 min between setsCore:Tabata partner med ball sit up :20 x :10 x 8 QuickFit/ At home WODMain:Bike 2 min, rest 1... Read More
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