Wednesday November 3rd, 2021
CrossfitMainAlternating Reverse Double Tabata (:10 on, :20 off for 8min)Odds: Kipping PullupsEvens: Hollow Rocks Core: Tabata Core Choice QuickfitMainAlternating Reverse Double Tabata (:10 on, :20... Read More
Wednesday, October 2, 2019
A. Double under skill work 1. bounding2. rotation mechanics 3. tempo/timing 4. put it all together B. Annie 50-40-30-20-10 reps for time double undersab-mat situps
Wednesday, March 27, 2019
A. Rope climb skill development B. 5 rounds (15 min): 1. Rope climbs 2. Sled push 50′ (25′ out- 25′ back) 3. Rest
Monday, February 11, 2019
CrossFit ClassesA. Teams of 2, alternating rounds for QUALITY tabata: 20 on x 10 off x 8 sets (8 min) P1: rope climb, P2 rest... Read More
Thursday, January 10
CrossFitA) Rope Climb Skill WorkB) “Tabata” Rope ClimbsTeams of 2, alternating rounds for QUALITY:20on x :10off x 8 sets (8 min total) QuickFitAgainst a 3-min... Read More
Thursday, November 1
CrossFit Skill work: Rope Climbs 1. Rope lowers 2. Spanish wrap 3. J-Hook WOD: Teams of 2, alternating rounds for QUALITY: Tabata :20 on x... Read More
Thursday, October 18
CrossFit Strength A. Split Jerk Technique Work B. E2minx14min (7 sets) Split Jerk 1-1-1-1-1-1-1 reps QuickFit AMRAP 12 min of: 6 Stationary Dips 9 Push-ups... Read More
Friday, October 5
CrossFit: Skill: Rope Climb Skill Work 1. Rope lowers 2. Spanish Wrap 3. J-hook WOD: Teams of 2, alternating rounds for QUALITY tabata: :20 on... Read More
Tuesday, September 18
CrossFit KB skill: single arm swings + switches KB single arm clean KB single arm front squat KB single arm lunges KB single arm push... Read More
Wednesday, September 12
CrossFit For time: 50 bar muscle-ups Longevity A. pullup bar skill work 1. reverse tabata dead hang 2. scap pullup 3×5 3. horizontal bar row... Read More