Archives

CrossFit – Thu, Feb 23 Metcon 4 Rounds: (conversational pace) 2:00 Bike/Step-up2:00 Row/Ski2:00 Run/Walk/Sled Push or Drag Pick any of these movements.Switch them up every round. Metcon 25:00 of Mobility 

CrossFit – Wed, Feb 22 Metcon (AMRAP – Reps) Alternating EMOM for 10:00: Odd: 50 Double-UndersEven: 12 Target Burpees 6″   Metcon (Time) 3 RFT:500m Row12 DB Snatches 50/3550′ Handstand Walk L1: 30 Nose&Toes Shoulder TapsL2: 30 Back-Facing Wall Shoulder TapsL3: 50′ Hollow Hold Seal Walk

CrossFit – Tue, Feb 21 Snatch (Weight) Work up to 70-75% of 1 RM. Then complete 5 sets of2 Snatches (from the floor). Rest as needed. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:4 HSPU8 Box Jumps12 OHS 95/65 L1: 1 Abmat HSPUL2: Box-Pike HSPUL3: Strict Push-up

CrossFit – Mon, Feb 20 Back Squat (Weight) 1×5- 40%1×5- 50%1×5- 60% Rest 90 seconds between sets. Metcon (Time) Partner “Badger” 3 Rounds for Time with a partner 30 squat cleans 95/65 30 pullups 800m Run (partners run together)

CrossFit – Sat, Feb 18 Saturday Community Wod (5 Rounds for reps) For time: 5rds 20 Kettle bell Swings@53/36 10 Goblet Squats 5 Pull-ups 200 Meter Run *Rest 1:00 between Rds*