Wednesday, April 28, 2021
CrossFitMain:2 person teams, with 1 working at a time (goal is sub 15 min with a 20 min time cap)50-40-30-20-10 reps for time:assault bike calorieswallball**scale... Read More
Monday, April 12, 2021
CrossFitMain:Teams of 2: Open 15.3AMRAP 14 min:7 bar muscle-ups50 wall-ball shots100 double-undersLvl6: bar muscle up, WB 20-10’/14-9′, 100 DU (150+DU)Lvl5: banded BMU, WB 20-9’/14-8′, 75... Read More
Tuesday, February 16, 2021
CrossFitMain:Open 15.3AMRAP 14 min:7 muscle ups (pullups)50 wall balls100 double unders (100 single unders)Rx: ring muslce ups, WB 20#-10’/14#-9′, 100 DUSc: pullups, 20#-9’/10#-9′, 100 SU... 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
Monday, July 6, 2020
MainAMRAP 10 min; 10 burpees20 wall-ball shots Core Accessory:20 on x :10 off x 8 roundsV-ups/tuckups
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
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
Wednesday, February 26, 2020
Complete as many rounds as possible in 20 mins of: Run, 400 m 30 Russian Kettlebell Swings, pick load 20 Wall Balls, 20/14 lbs, 10/9... Read More
Wednesday, October 23, 2019
Complete as many rounds as possible in 20 mins of: 400 m run30 Russian Kettlebell Swings20 Wall Balls
Friday, September 6, 2019
A. AMRAP 8 min; X Calories of Rowing/bike 15 Pull-Ups Rest 4 minutes, and when the running clock reaches 12:00… B. AMRAP 8 min; 30... Read More