Wednesday January 4, 2023
Main 13.2 mix up AMRAP 10 min:5 Deadlifts10 shoulder-overhead15 box jumps Rx: 115/75#, 24/20” must jump upSc: 75/45#, 24/20” can jump or step up Longevity... Read More
Thursday November 17, 2022
CrossFit Main ‘Macho Man’EMOM until failure; *goal stimulus is to be between 10-20 min in length.3 power cleans3 front squats3 shoulder-overhead Lvl6: 185/135# ~70-75% of... Read More
Monday, June 7, 2021
CrossFitMain: AMRAP 15 min;I go, you go individual movements2 calorie assault bike2 bar facing burpee2 shoulder to overhead (50-55% of 1 rm pushpress)Then 4 cal... Read More
Tuesday, April 13, 2021
CrossFitMain:3 rounds for time:800m run30 shoulder to overhead ~40% of 1rm PPLvl6: 800m run, 95/65#Lvl5: 600m run, 75/55#Lvl4: 400m run, 65/45#Lvl3: 300m run, 55/35#Lvl2: 200m... Read More
Thursday, March 5, 2020
Complete as many rounds as possible in 20 mins of: 12 Assault Bike Calories 15 Dumbbell Renegade Rows, pick load 30 Dumbbell Farmers Carry Walking... Read More
Friday, September 13, 2019
In teams of 2, complete as many rounds as possible in 15 mins of: 1 Deadlift1 Hang Power Clean1 Front Squat 1 Shoulder-to-Overhead1 Back Squat1... Read More
Thursday, April 18, 2019
A. Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep B. AMRAP 8 minutes of: 30 Double-Unders 10 Burpees Over... Read More
Tuesday, April 16, 2019
4 rounds for time of: Run, 200 m 12 Dumbbell Shoulder-to-OverheadsRun, 200 m 12 Dumbbell Hang Squat Cleans
Wednesday, November 21
All Classes Teams of 2 AMRAP 10 min: 20 dumbbell shoulder-overhead 40 double-unders *partners can share work load, only one person works at a time
Tuesday 1/16
CrossFit: Open 13.2 AMRAP 10 Min: 5 shoulder-overhead 10 deadlifts 15 box jump/step QuickFit: 5 rounds (10 min) :30 ball slams, :30 rest :30 reverse... Read More