Wednesday May 24, 2023

CrossFit Main ‘Helen’ 3 rounds for time: 400m run 21 AKBS 12 pullups Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you tested Lvl5: 350m run (8-9 mile), AKBS 44/26#, scale pullups based on test week Lvl4: 300m run (9+ mile), AKBS 35/18#, scale pullups based on …

Wednesday May 24, 2023 Read More »

Monday May 8, 2023

CrossFit Main:  AMRAP 30 min: 1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1) 2 pullup, 4 pushup, 6 squat, run… 3 pullup, 6 pushup, 9 squat, run… 4 pullup, 8 pushup, 12 squat, run… 5 pullup, 10 pushup, 15 squat, run… continue adding 1 pullup, 2 pushup, 3 squat …

Monday May 8, 2023 Read More »

Friday May 5, 2023

CrossFit Main 0-3 min: Run 400/300/200m *make these a mod-hard effort *rest remainder of 3 min 3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days 6-7 min: rest repeat x 5 sets (34 min) re-start round each time Longevity/QuickFit; Main 0-3 min run 300/200/100m *rest remainder of 3 min after walk/jog/run …

Friday May 5, 2023 Read More »

Monday, October 1

CrossFit E2min x 5 rounds (30 min) 1. Run 2. Bike 3. Row Longevity E2min x 4 rounds(24 min) 1. Run – 100m laps in 90 sec 2. Bike – max distance in 90 sec 3. Row – max distance in 90 sec QuickFit E4 min x 12 min (3x) Run Russian KB Swing


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