Thursday, July 2, 2020
MainA. Push Jerk Skill Work1. Shoulder press2. Push Press3. Push jerk; dip-drive-re dip-stand B. 3 Push Jerk – E2 min x 10 min (5 sets)*begin... 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
Tuesday, June 30, 2020
MainStrict ‘Cindy’AMRAP 20 min;5 strict pullups* vary grip as needed10 pushups15 air squats
Monday, June 22, 2020
MainA. Skill work for today’s session;HSPU progressionsRow mechanicsPistol progressions/scaling B. 12 min amrap;10 handstand push-ups20-calorie row* everyone rows 20 cals today30 single-leg squats, alternating (15... Read More
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 18, 2020
MainAMRAP 30 min (goal with this workout, is smooth and steady, able to maintain a consistent pace):20 dumbbell weighted lunges (goblet hold, forward lunges in... Read More
Wednesday, June 17, 2020
Main21-15-9 reps of:double dumbbell deadliftsstrict pull-ups Core Accessory3-5 min of accumulated deadbugs
Tuesday, June 16, 2020
MainAMRAP 20 min;200-meter run1 minute of plank hold**accumulate max time of plank inside the 1 min if you cant hold for the full min.
Monday, June 15th, 2020
MainA. CrossFit SLIPS2 sets: 1 min each; (10 min total)1. Scales- high leg kick + toe touch without foot touching down.2. L sits/tuck sits seated... Read More
Friday, June 12, 2020
Main1. Row mechanics skill workA. Drive: legs-hips-armsB. return: arms-hips-legsC. breathing; out on the push, in on the return 2. Row stroke pyramid EMOM;1. 18 strokes2.... Read More