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
Wednesday, March 31, 2021
CrossFitMain:Power clean EMOM x 10 min;1 power clean at 80-85% of 1rm full cleanCore:Tabata bicycle crunches :20 on x :10 off x 8 (4 min)... Read More
Thursday, February 4, 2021
CrossFitMain:Push press0-2 min: 3 push press 45%2-4 min: 3 push press 55%4-6 min: 3 push press 65%6-9 min: push press 75% x 59-12 min: push... Read More
Wednesday, July 1, 2020
Main5 rounds for time of:20 sit-ups20-cal. row Core AccessoryTabata plank hold :20 on x :10 off x 8 sets
Friday, June 19
MainAMRAP 12 min;6 toes-bar9 box jump overs12 alt. arm DB snatch (6 each side) Core AccessoryTabata bicycle crunch :20 on x :10 off for 8... Read More
Tuesday, June 2, 2020
A. MainRow stroke mechanics; 5-10minlegs-hips-arms, arms-hips-legs 3 rounds for time of: (goal is 10-12min)Row 250 meters21 wallball*12 chest-to-bar pull-ups/pullups/ring rows***Choose a WB/Ht you can do... Read More
Monday, March 16, 2020
For quality: Ring Skills Practicegymnastics ring work; A. False grip 1. dead hang- staying in hollow position with feet under rings getting used to feel... Read More
Wednesday, March 4, 2020
A1. 20 min clock Overhead Squat 5-5-5-3-3-3-2-2-2Rest as needed between reps Snatch Grip Sotts Press 9×5 Use the same weight for each set. Rest as... Read More
Thursday, February 6, 2020
Tabata Ski Erg Tabata Bike Tabata Jump Rope Tabata Row