Saturday July 8, 2023
Open Gym: 8am-10am
wod
Monday June 26, 2023
CrossFit Main: AMRAP 20 min: P1. Sled push 100m (50m out to black top line, 50m back) P2. easy assault bike for recovery until P1 returns, then switch spots *goal is to add weight each round onto sled and make the pushes challenging, but accomplishable. possible options for weights: (does not have to be exactly …
Sunday May 28, 2023
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 …
Friday May 26, 2023
CrossFit Main: Row 4 x 1000m / 3 min active recovery *Goal pace is 2k time trial pace Longevity Main: Row 4 x 4 min on x 3 min “off” light recovery QuickFit/ At home WOD Main: 20 min 4×4 min on x 2 min “off” light recovery
Wednesday May 24, 2023
CrossFit Main ‘Helen’ 3 rounds for time: 400m run 21 AKBS 12 pullups Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you tested Lvl5: 350m run (8-9 mile), AKBS 44/26#, scale pullups based on test week Lvl4: 300m run (9+ mile), AKBS 35/18#, scale pullups based on …
Friday April 7, 2023
CrossFit Main AMRAP 20 min; Teams of 2-3 P1: 50m. sled push (25/25) P2: 3-5 wall climbs P3: rest Lvl6: sled 4×45/2×45, Open standard Rx Lvl5: sled 4×35/2×35, Open standard Sc Lvl4: sled 4×25/2×25, box climb on 30” Lvl3: sled 4×15/2×15, box climb on 24” Lvl2: sled 4×10/2×10, box climb on 20” Lvl1: sled 2×10/1×10, …
Thursday April 6, 2023
CrossFit Main Toes-bar skill A. alt. tabata hollow/arch on floor 20x10x8 (4 min) B. Toes-bar progressions/skill Alt. Tabata :20x:10×8 (8 min) Toes-bar box jump/step overs Lvl6: TTB, 24/20” jump Lvl5: TTH, 20/20” jump or step Lvl4: TTC, any” jump or step Lvl3: TTH, Lvl2: HKR, Lvl2: Any QuickFit Main 4 rounds of: (12 min) 1 …
Wednesday April 5, 2023
CrossFit: Main: Pacing drill; 10 rounds (20 min clock) Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it …
Tuesday April 4, 2023
CrossFit: Main: Deadlift + box jump E3 min x 15 0: 3 reps @ 35% + 3-5 jump tall-land tall box jumps 3: 3 reps @ 45% + 3-5 BJ 6: 3 reps @ 55% + 3-5 BJ 9: 5 reps @ 65% + 3-5 BJ 12: 5 reps @ 75% + 3-5 BJ 15: …
Monday April 3, 2023
CrossFit; Main; ‘Mary or Cindy’ Lvl6/5: If you tested into HSPU with no/1 abmat, can do pistols and tested into unassisted pullups; AMRAP 20 min; ‘Mary’ 5 handstand pushups 10 alt. leg pistols 15 pullups Lvl 4/3/2/1: ‘Cindy’ AMRAP 20 min; 5 pullups, 10 pushups, 15 air squats Lvl4: banded pullups, toe pushups, squat Lvl3: …
