CrossFit – Sat, Apr 1 Metcon (AMRAP – Rounds and Reps) W/ a Partner AMRAP 18 Minutes 12-9-6 Push Jerk 115/85lbs Bar Facing Burpees 00-10: alt after complete 12-9-6 10-18: alt every set
Read moreMarch 31, 2023
CrossFit – Fri, Mar 31 Deadlift (Wendler Deadlift 5/5/5+ (e4/6) @ 65/75/85 ) if crushed last wave, increase max by 10lbs and recalculate training max. if crushed by last wave, keep weights and attempt to get more reps on last set Metcon...
Read moreMarch 30, 2023
CrossFit – Thu, Mar 30 Metcon (AMRAP – Rounds and Reps) AMRAP 6 8/6cal bike 10 AMSU 12 DB PP 50/35 -Rest 4- AMRAP 4 10-20-30… Dub 05-05-05… WBS note order/separate parts rounds and reps for each part in comments
Read moreMarch 29, 2023
CrossFit – Wed, Mar 29 Metcon (Time) Teams of 2: 2k row 75 jumping pullups 2k Row 50 pullups 2k Row 25 c2b pullups TC 35min
Read moreMarch 28, 2023
CrossFit – Tue, Mar 28 Bench Press (Bench OT3m: 6×[email protected]+ (e2/2)) increase weight from las week Metcon (Checkmark) 4rds OTM 1: 5 AS+10 hbFP 50/25 2: 5 AS+10 KB Gorilla Row 53/35 3: 5 AS+10 Zpress 35/20
Read moreMarch 27, 2023
CrossFit – Mon, Mar 27 Back Squat (OT3M 5×5 @85 e1/3) Metcon (AMRAP – Rounds and Reps) AMRAP 10 6 Pistols 4 sHSPU 2 Power Cleans 205/125
Read moreMarch 25, 2023
CrossFit – Sat, Mar 25 Metcon (Time) 80 cal Row 80 MBBox Step Overs (BSO) 80 WBS 40 cal Row 40 MB BSO 40 partner sit-up MBpass 20 cal Row 20 MB BSO 20 partner MB Russian twist pass 10 cal Row 10 MB BSO 10 partner MB catch *4synchro burpee...
Read moreMarch 24, 2023
CrossFit – Fri, Mar 24 Deadlift (5/3/1+ (e 3/6)) 5 @ 75 3 @ 85 Safe good form ME @ 95 note weights for 75/85 in comments Metcon (4 Rounds for reps) 4rds :40on/:20off ME cal Bike Elbow Plank Hold Dead Hang Wall Sits rx = maintain all 40...
Read moreMarch 23, 2023
CrossFit – Thu, Mar 23 Metcon (Checkmark) 6 RFT 5 Burpees 1-6 TGU (off hand) 5 Burppes 1-6 TGU (dominant hand) TC 35min can write time in comments but DO NOT RUSH turkish getups
Read moreMarch 22, 2023
CrossFit – Wed, Mar 22 CFG.int (Checkmark) OT3M x 8 40 dubs 4 Ring Dips 4 Strict Pullups 4 Alt Pistols
Read moreMarch 21, 2023
CrossFit – Tue, Mar 21 Bench Press (OT3M 6×3 @88 (1/2)) same as always…use TM Semisonic (2 Rounds for reps) AMRAP 3 10 K2E 15 KBS -rest 1- AMRAP 6 20 AMSU 30 KBS 53/35
Read moreMarch 20, 2023
CrossFit – Mon, Mar 20 Front Squat (build to max single for the day) Save Lives (Time) 10 BS 20 FS 30 OHS 255-165-95 135-85-55 TC 6min
Read more