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...
Read moreJanuary 18, 2023
CrossFit – Wed, Jan 18 L-Sit Tabata (Checkmark) Metcon (Time) Buy in: 40/30 Cal bike 3 Rounds 10 devils press (50s/35s) 10 sandbag cleans (100/75) Cash out: 20/16 Cal bike TC: 15 Minutes
Read moreJanuary 17, 2023
CrossFit – Tue, Jan 17 Back Squat (3 x 8 @ 70%) Every 2:00 x 3 Rounds: 8 Back Squats @ 70% Metcon (Time) 10 Rounds for Time: 7 burpees 7 toes to bar TC: 12 Minutes
Read moreJanuary 16, 2023
CrossFit – Mon, Jan 16 Push Press (Every 1:30 x 6 Rounds) Every 1:30 x 6 Rounds: 1×10 @52% 1×10 @55% 2×10 @58% Strict Press (Weight) Build to a 10RM, then 3×10 @ 88% of 10RM Metcon (Time) For Time: 40/30 Cal Row 35 KBS...
Read moreJanuary 14, 2023
CrossFit – Sat, Jan 14 Glute Work Superset (Checkmark) Hip Thrust Pyramid – x20, x14, x8, x22 Barbell Good Mornings – 3 x 9 Metcon (Time) 4 Rounds for Time 1.0 km/0.8 km Bike 21 American Kettlebell Swings (53/35) | (35/26) 15 Burpee Box...
Read moreJanuary 13, 2023
CrossFit – Fri, Jan 13 Snatch (EMOM 9) EMOM 9: 3-3-3-2-2-2-1-1-1 Open 14.1 (AMRAP – Rounds and Reps) AMRAP 10 30 Dubs | 45 Singles 15 Power Snatch (75/55) Score = Rounds and Reps
Read moreJanuary 12, 2023
CrossFit – Thu, Jan 12 Fran (Time) 21 – 15 – 9: Thrusters (95/65) | (65/45) Pull Ups | Banded Pull Ups TC: 10 Minutes Core Work 3 Rounds For Recovery: 2:00 Moderate Bike Accumulate 0:40 Each Front Plank Side Plank (L) Side Plank (R)
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