CrossFit – Wed, Feb 1 Bench Press (3×8 @ 65%+) add weight from last weeks 3×8 @65% Sonic & Tails (Time) 6 RFT 6 DB Cleans (50/35) 5 Ring Dips TC 8min directly into 100 double unders TC 2min Post rounds/reps to comments if...
Read moreJanuary 31, 2023
CrossFit – Tue, Jan 31 500m Row (Time) Max Effort 500m Row Mega Stuffed Oreo (Time) 110/90 cal Row <ul><li>Even: 8 AMSU + 4 pushup</li><li>Odd: Row</li></ul>
Read moreJanuary 30, 2023
CrossFit – Mon, Jan 30 Back Squat (3×8 @ 70++) add weight from last weeks 3×8 @70+ Kal (Time) 2 RFT 7 Target Burpees (6″) 7×1 cluster WBS 7x7m Shuttle Run 7 HS Negatives (2-45’s, 1 Abmat) Male: HS negatives...
Read moreJanuary 28, 2023
CrossFit – Sat, Jan 28 Partner Angie* (Time) 100 Pullups 100 Pushups 100 Situps 100 Squats Timecap: 25min
Read moreJanuary 27, 2023
CrossFit – Fri, Jan 27 Deadlift (5/5/5+) 5 @ 65% 5 @ 75% 5+ @ 85% Rowie McRowface (Time) Row 400m 40 DB Goblet Squat (50/35) Row 300m 30′ Double DB Front Rack Lunge Row 200m 20 Alternating DB Snatches Row 100m 10 Double DB Thrusters...
Read moreJanuary 26, 2023
CrossFit – Thu, Jan 26 Wall Walks OT2M x 5 4G Negative Dive (3 Rounds for reps) 3 RFT 40 Double Unders 15′ HS Walk 4 BJ (30/24) rest 1min between rds Timecap: 11min
Read moreJanuary 25, 2023
CrossFit – Wed, Jan 25 Bench Press (3×8 @ 65%) BeachSzn (AMRAP – Reps) 4 Rounds OTM Bike Cal Mtn Climbers Double Unders AMSU Rest Go as hard as you can on Bike/Doubles Score is average Mtn Climbers+AMSU
Read moreJanuary 24, 2023
CrossFit – Tue, Jan 24 Split Jerk (Build to heavy split jerk) Prep 1.0 (AMRAP – Rounds and Reps) 5 Min AMRAP 3,3-6,6-9,9-… S2OH (135/95) BJO (24/20) 2min rest 7:00-14:00 EMOM 1 Squat clean Start at 55% Add 5% each min Score is...
Read moreJanuary 23, 2023
CrossFit – Mon, Jan 23 Back Squat (3×8 @ 70%+) add weight from last weeks 3×8 @70 Prism (Time) 10 Burpee2Plate 20 T2B 30 cal Row 40 KBS (53/35) 30 cal Row 20 T2B 10 Burpee2Plate Timecap: 12min Burpee onto 45lb plate
Read moreJanuary 21, 2023
CrossFit – Sat, Jan 21 5k Row (Time) Max Effort 5k Row with a partner and a twist
Read moreJanuary 20, 2023
CrossFit – Fri, Jan 20 Metcon (Time) 10 RFT (10 minute time cap) 3 deadlifts (255/175) 5 bar facing burpees 3 minute rest directly into 5 RFT (7 minute time cap) 50 double unders 10 alternating dumbbell snatches (50/35)
Read moreJanuary 19, 2023
CrossFit – Thu, Jan 19 Pause Deadlift (Weight) Deadlifts: 5 sec pause 1” off ground – build to heavy 3 – OT3:00 Metcon (Checkmark) EMOM 20: Minute 1: 12/9 Cal Row Minute 2: 10 Push Ups Minute 3: 10 C2B Pull Ups Minute 4: 40 Dubs | 70...
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