crossfit
blog

Monday Buy in – EA Warm up A) 4 Front Squats @ 70% 1 RM Front Squat4 Front Squats @ 70% 1 RM Front Squat4 Front Squats @ 75% 1 RM Front Squat4 Front Squats @ 75% 1 RM Front Squat4 Front Squats @ 75% 1 RM Front Squat*:20 Hold after last repetition on each […]

March 4 – 10 programming!!

Monday Buy in – 2 Sets1:00 Row (moderate)10 Single Arm Suitcase Deadlift (each arm, moderate):20 Wall Facing Handstand Hold (or HS Hold)-Then-Warm Up to Deadlift weight w/1 Wall Facing Strict Handstand Push Up after each set (or 1 strict HSPU Metcon – 2 sets:5-4-3-2-1Deadlifts (225/155)3-2-1-1-1Wall Facing Strict Handstands (or strict HSPU)-rest 3 minutes b/t sets- […]

February 26 – March 3 programming!

Monday – Closed Tuesday – Buy in – 3 Sets1:00 Row10 Lateral Box Step Up (each side)10 Stationary Lunges (each side) A) 10 Front Rack Step Ups @ 6/10 RPE10 Front Rack Step Ups @ 6.5/10 RPE10 Front Rack Step Ups @ 7/10 RPE10 Front Rack Step Ups @ 7.5/10 RPE*10 Hip Extension with :30 […]

February 19 – 25 programming!!

Monday Buy in – EA warm up A) Romanian Deadlift 4×7 @8/10 RPE Metcon 8 Sets:4 Shuttle Runs (50ft)8 Burpee Box Jump Overs (24/20)-Rest 1:1 b/t sets- Tuesday Buy in – 3 Sets1:00 Row (moderate)5 Inchworms15 Air Squats50 Single Under A) 3 Front Squats @ 75% 1 RM Front Squat2 Front Squats @ 80% 1 […]

February 12 – 18 programming!

Monday Buy in – EA Warm Up A) 5 Full Grip Front Squats @ 68% 1 RM Front Squat5 Full Grip Front Squats @ 73% 1 RM Front Squat4 Full Grip Front Squats @ 75% 1 RM Front Squat4 Full Grip Front Squats @ 78-80% 1 RM Front Squat3 Full Grip Front Squats @ 80-83% […]

February 5 – 11 Programming!!

Monday Buy in – 2 Sets:30 Ski (moderate)50 Single Under:30 Air Bike (moderate)5 No Jump Burpee5 Box Jump w/Step Down (lower height) Metcon – 2 Sets:Every 2 minutesAt 0:0030 Crossover Single Unders12/10 Calorie Ski (OR Row) At 2:0012/10 Calorie Ski (OR Row)30 Crossover Single Unders At 4:0012/10 Calorie Air Bike12 Box Jump Overs (24/20) At […]

January 29 – February 3 programming!!