Monday, January 24, 2022
CrossFitMain: 18.1 AMRAP 20 mins8 toes to bar10 DB hang clean and jerk (5/5)14/12 cal rowRx: TTB, DB 50/35, cal 14/12Sc: HKR, DB 35/20, cal... Read More
Wednesday September 29, 2021
CrossfitMain Skill: hollow/arch holdsA. alt. reverse tabata hollow/arch on floor 10x20x8 (4 min)B. Toes-bar progressions/skill 6 Min AMRAPAscending reps: 2-4-6-8…Toe To BarBurpees*scale to the type... Read More
Friday, August 13, 2021
CrossFitAMRAP 20 min: Teams of 220 synchro alt. arm DB snatch20 synchro TTB20 synchro alt. arm DB hang clean and press20 synchro pullups20 synchro DB... Read More
Friday, May 28, 2021
CrossFitClean 1 rep maxReverse tabata toes to bar QuickFit/At home WODMain: 4 rounds of : (12 min)1 min of burpees1 min of V upsRest 1... Read More
Thursday, February 18, 2021
CrossFitMain:Open 13.4AMRAP 7 min:3 clean and jerk, 3 toes-bar6 clean and jerk, 6 toes-bar9 clean and jerk, 9 toes-bar…Rx: 135/95#, toes-barSc: 95/65#, hanging knee raiseCore:Deadbugs... Read More
Monday, January 18, 2021
CrossFitMain: 18.1AMRAP 20 min;8 toes-to-bar10 DB hang clean and jerks (5/5)14/12 calorie rowRx: TTB, DB 50/35, Cal 14/12Sc: HKR, DB 35/20, Cal 14/12 QuickFit/At home... Read More
Thursday, January 7, 2021
Main 14.4:AMRAP 14 min;60 calorie row50 toes-to-bar40 wall-ball shots30 cleans, 135lb20 muscle-upsRx: toes-bar. Scaled: hanging knee raiseRx: WB 20-10/14-9. Scaled 20-9/10-9Rx: 135/95#. Scaled 95/65#Rx: Ring... Read More
Friday, June 26, 2020
Main21-18-15-12-9-6-3 reps for time of:Toes-to-barWall-ball Core Accessory3 min of bird dogs for quality
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
Thursday, June 11, 2020
MainSkill: hollow/arch holdsA. Alternating reverse tabata hollow/arch on floor :10 on x :20 off for 8 rounds (4 min)B. Toes-bar progressions/skill: https://www.youtube.com/watch?v=ibEKXyq51l8C. AMRAP 6 min;ascending... Read More