Tuesday November 2nd, 2021
CrossfitMain4 Rounds for Time50′ Overhead Walking LungeX-meter Run Lvl6: 50/35#,400m (sub 8 min mile)Lvl5: 40/30#, 350m (8-830 mile)Lvl4: 35/25#, 300m (830-9)Lvl3: 25/20#, 250m (9-930)Lvl2: 20/15#,... Read More
Wednesday October 27th, 2021
CrossfitMainAMRAP 15 min:2-4-6-8-10-12…I go, you go deadlifts * ~50% of 1rmwith synchro bar facing burpees (chest to deck)100m run after each set (together) Lvl6: 225/155Lvl5:... 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 September 28, 2021
CrossfitMain 45 Russian KB swing (heavy)400m run (bottom of hill at turn in)35 RKBS600m run (duke energy sign)25 RKBS800m run (white line on trail past... Read More
Tuesday September 21, 2021
CrossfitMainFor time (20 min Cap)400m. Run, 30 handstand pushups*scale as you tested into.400m. Run, 25 handstand pushups400m. Run, 20 handstand pushups400m run, 15 HSPU400m run,... Read More
Friday September 17th, 2021
CrossfitMain: 2 person Teams5k Run- Split into repeatable sets 200/400/600/800, something that splits will be sustainable*If Bike scale needed, triple distance QuickfitMain: 20 Min Max... Read More
Friday July 9th, 2021
CrossfitMain: In teams of 2800m Run (Together)then10 Rounds alternating each movement of:10 DB Hang “Cluster”10 DB Box Step Over10 Burpees over DBthen800m Run (Together)Example: P1... Read More
Wednesday June 30, 2021
CrossfitMain5x400m @ 2 min rest*sub 1000m bike Core2-3 Min Quality Deadbugs Quickfit5x Walk/Jog/Run 2 min, 2 min rest after each
Tuesday, July 13, 2020
Main200-meter run*1 minute of plank hold***scale to bike inside station if you cannot run, 3x distance 600m run**accumulate max time of plank inside the 1... Read More
Wednesday, May 13th 2020
A. 21 dumbbell thrusters*Run 400 meters**18 dumbbell thrustersRun 400 meters15 dumbbell thrustersRun 400 meters *try to use 2 DB/KB of same weights if possible. If... Read More