Friday September 17th, 2021
CrossfitMain: 2 person Teams5k Run- Split into repeatable sets 200/400/600/800, something that splits will be sustainable*If Bike scale needed, triple distance QuickfitMain: 20 Min Max... Read More
Thursday September 16th, 2021
CrossfitMain: 20 Min AMRAP10 Pull-ups (Scaled based on testing)10 DB Thrusters*every 2:00 starting 0:00 40 Dubs (scaled based on testing) Lvl6: chest-bar, 50/35#, 40DU (100+)Lvl5:... Read More
Wednesday September 13th, 2021
CrossfitMain: Christine- Bike Edition3 Rounds for Time 1000m Bike12 Deadlifts21 Box Jumps/ Step Ups Lvl6: 1000m bike (80+ cals), BW deadlift (40-50%1rm), box jumpLvl5: 900m... Read More
Wednesday September 1, 2021
CrossfitMain: A. Overhead Squat TestWU: 35 – 45 – 55 – 65 – 75%/ WO: 80 – 85 – 90 – 95 – 100% or... Read More
Tuesday August 31st, 2021
Crossfit: Same as Monday Quickfit:Warmup: 3 Rounds :20 on :10 off1) 3 pos. bend and Reach2) Boot Strappers3) Cossack Squat Main:AMRAP 12200m Run10 DB Push... Read More
Friday August 6, 2021
CrossfitMainTeams of 3AMRAP 20 min;P1. Sled push 50m (25m out/25m back)P2. Sandbag bear hug holds x as long as P1 takes to do TTBP3. toes-bar/hanging... Read More
Thursday August 5, 2021
CrossfitMainTeams of 2: I go, you go…AMRAP 15 min;1-2-3-4-5-6-7….Burpee box get oversPullupsP1 does 1 burpee box get over, P2 does 1 burpee box get overP1... Read More
WEDNESDAY AUGUST 4, 2021
CrossfitMain:10 All Out Assault Bike :50 Recovery Bike x5 (5min)5 min Recovery walk/jog:10 All Out Assault Bike :50 Recovery Bike x5 (5min) Core:20 on x... Read More
Monday July 19th, 2021
CrossfitMain20 Min 10 Rounds of:30 Run out, :30 Rest, :30 Run Back, :30 Rest(2 Min Rounds)Goal is to start/finish at the same spot each round... Read More
Friday, March 12, 2021
CrossFitMain:CrossFit Open WOD 21.1 QuickFit/At home WODMain:CrossFit Open WOD variation 21.1