Thursday January 26, 2023
CrossFit Main- 18.5AMRAP 7 min;3 thrusters, 3 chest to bar pullups6 thrusters, 6 chest to bar pullups9 thrusters, 9 CTB pullups… Rx: 100/65#, CTB pullupsSc:... Read More
Wednesday November 16, 2022
CrossFit MainA. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB,... Read More
Tuesday November 8, 2022
CrossFit MainPartners alternate tabata for quality;:20 on x :10 off x 8 sets each (8 min)rope climbplank hold *any variation**while 1 partner is doing rope... Read More
Wednesday October 26, 2022
CrossFit Main: Teams of 2: Max distance row 20 minP1. Row distanceP2. while P1 is rowing, P2 holds sandbag in bear hug position*rowing distance may... Read More
THURSDAY OCTOBER 20, 2022
CrossFitMainfor quality:alt. tabata: 20 on x 10 off x 8 sets (8 min)bar muscle up (scale appropriately based on skills)double unders lvl6: bar muscle upLvl5:... Read More
TUESDAY OCTOBER 4, 2022
CrossfitMainPartners alternate tabata for quality;:20 on x :10 off x 8 sets each (8 min)rope climb Lvl6: 15′ climbLvl5: 12′ climbLvl4: 12′ climb starting on... Read More
Monday, October 18, 2021
CrossFitMain: Handstand/handstand kickups/handstand walksDeath by handstand walk 10′ incrementsLvl 6: walk 10′ incrementsLvl5: walk 5′ incrementsLvl4: wall/box hand releases, increments of 10 each min.Lvl3: wall/box... Read More
Wednesday October 13, 2021
CrossfitMainTriple Alt. Tabata (:20 On :10 Off x8)1) Burpee2) Assault Bike3) Barbell Hang Power Clean, 30-40% Max Lvl6: 95/65Lvl5: 75/55Lvl4: 65/45Lvl3: 55/35Lvl2: 45/25Lvl1: 35/15 Core:... Read More
Thursday, July 15, 2021
CrossFitStrength day: Back squatsE3 min x 15 min0: 5 reps at 40%3: 5 reps at 50%6: 5 reps at 60%9: 3 reps at 70%12: 3... Read More
Tuesday, April 6, 2021
CrossFitMain:20 min clock;Tabata box jumpTabata L-sitTabata handstand holdTabata sit-upTabata lunge*20 seconds of work followed by 10 seconds of rest for 8 intervalsLvl6: BJ 24/20, parallete... Read More