Wednesday, April 3, 2019
A. Push Press 1 rep max B. Row 2000 m
Wednesday, April 3, 2019 Read More »
EMOM x 24 min (3 rounds): 2 min: row (distance) 2 min rest 2 min: assault bike (calories) 2 min rest
Thursday, March 7, 2019 Read More »
20 min AMRAP: 50′ walking lunge (width of room x 2) 10 DB push-press 500m Row
Wednesday, February 13th, 2019 Read More »
CrossFit3 rounds for time:Row 500m25 Sit-ups QuickFitAMRAP 12 min: Teams of 23 Russian KB swings2 Goblet Squats1 KB Push Press (Left arm)1 KB Push Press (Right arm)
Wednesday, January 9 Read More »
CrossFit 5 Rounds for Time: Run/Bike/Row and Russian Kettlebell Swings *pick your biggest weakness 400m Run/1200m Bike/500m row 25 Russian KB Swings
Tuesday, December 4 Read More »
CrossFit Every 90 seconds for 24 minutes (4 sets): Station 1: 20/15 Calories of Assault Bike Station 2: 15 Burpee Box Jump-Overs Station 3: 250 Meter Row Station 4: 20 Single-Arm DB Snatches (10 per arm)
Friday, November 30 Read More »
All Classes Teams of 2 AMRAP 16 min: 800m Row 20 Dumbbell Box Step-Overs
Tuesday, November 27 Read More »
CrossFit Aerobic Capacity 30 min Row *Every 500m, get off and complete 150′ Farmers Carry *goal is to maintain SAME pace on rower entire time and go HEAVY on carry Longevity 20 min Row *Every 400m, get off and complete 150′ Farmers Carry *goal is to maintain SAME pace on rower entire time and go
Wednesday, October 17 Read More »
CrossFit Teams of 3 AMRAP 16 min: 300m row (rest station) 20 DB hang squat cleans (rest station) 10 Strict Pull-ups (rest station) Longevity Skill: medball hang clean WOD: AMRAP 12 min: Row 200m 15 medball hang squat cleans 8 ring rows QuickFit AMRAP 10 min: 2 burpee, 2 alt. DB snatch 4 burpee, 4
Wednesday, October 3 Read More »
CrossFit + Longevity + QuickFit Retest Day 3 AMRAP 7 min: 200m row 50 double unders
Friday, September 21 Read More »