crossfit
blog
Monday Buy in – 3 Sets1:00 Bike OR Row (moderate) (your choice)15 Banded Pull Aparts10 Yoga Push up 10 Lateral Box Step Up (each side) A) 5 Sumo Deadlifts + 5 Deadlifts 5 sets @ 7/10 RPE Metcon – For time:5 Pull Ups10 Push Ups15 Air Squats10 Pull Ups20 Push Ups30 Air Squats15 Pull Ups30 […]
Monday Buy in – 2 Sets 200m Run / 20 Plank Shoulder Taps / 10 Scap Only Pull ups / 10 skip Swings (put your cloth between your legs / 10 Goblet Cossack Squats Mobility – 10 Hip Flow -> Hip Extension -> Lunge A) 5 Tempo Front Squat @ 6/10 RPE5 Tempo Front Squat […]
Monday Buy in – 2 Rounds 200m Run 10 Ring Hanging Scap Retractions, 6 Ring Kip to Swings, 2 Ring Dips15 Banded Air Squat Murph Prep Monday“Luce”3 Rounds1000m run10 Ring Muscle Ups100 squats Buy out if time – 2-4 rounds 10 Strict Dips (on Rings or Dip setup)10 Standing Barbell Curl @ RPE 715 Strict […]
Monday Buy in – 2 sets 1:00 Cardio (moderate)10 Hanging Scap Retractions, 5 Kip to Swings10 Alt. Leg V-Ups5 Inchworms, 5 Hand Release Push Ups10 Air Squat, 5 lateral box step ups Murph Prep Monday“Barbara”5 Sets:20 Pull Ups30 Push Ups40 Sit Ups50 Air Squats-rest 3 minutes b/t sets- scaled version 5 Sets:10 Pull Ups20 Push […]
Monday – Closed Tuesday Buy in – EA Warm up A) Strict Press -10-8-6-4-2 AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#) After each set Metcon – 3 rounds12 Burpee Box Get Overs (30/24)18 Strict Pull Ups Wednesday Buy in – 3 sets 200m Ski Or Row (moderate)25 Single […]
We will be closed Good Friday to Easter Monday Monday Buy in – 2 Rounds 50 Single Unders / 10 Pass Throughs / 10 PVC OHS / 10 90/90s / 20-30 sec wall facing HS hold Mobility – Wrist Stretch A) Back Squat – 2-4-6-4-2 climb in weight like previous weeks *5 seated double jumps […]
