crossfit
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Wednesday Buy in – 3 Rounds 20 Double DB Front Rack Walking Lunges 15 Good Mornings (pause for 3 seconds at bottom) 7 each side – Side Lying Hip Raises A) Deadlift 10-10-10-8-8 after each set 5 Tall Box Jumps *building through sets Metcon – 15 Min AMRAP 5-10-15-20-25…..Deadlift (205/135) 200m-400m-600m-800m-1000m……Run Thursday Buy in – […]
We are back!! Monday Buy in – 2 Rounds 50 Jumping Jacks / 10 Goblet Squats / 10 Face Pulls / 10 Box Jumps Mobility – Banded Ankle mobility A) Back Squat – 6 heavy singles Metcon – 2 Rounds 20 Hang DB Snatch (50/35) 15/12 cal AD Bike 20 Hang DB Clean and Jerk […]
February 21st – 27th Programming!! CrossFit Open 22.1 is announced Thursday and we will be doing it in all sessions Friday and Saturday!!! Who else is going to sign up and see how they fair against the thousands of other around the world?!? Monday – It is open gym but here is something if you […]
Monday Buy in – EA Warm up A) Back squat 5×5 @80% Metcon – 10 min AMRAP Goblet Squat Push ups 1:1,2:2,3:3…… Tuesday Buy in – 3 Rounds 1 min Row / 10 Single Arm DB High Pull / 10 Single Arm DB Press / 10 Single Arm DB Swing A) Push Press – Build […]
Monday Buy in – 2 rounds 300m row or ski / 10 inch worm W/push up / 10 step ups / 20 Cossack squats / 10 Face Pulls A) Back Squat – 4×5 @75% Metcon – 3 sets 7 T2B 7 Burpee Box Jump Overs 7 T2B 7 Burpee Box Jump Overs 7 T2B Rest […]
Monday Buy in – 2 Rounds 1 min row or ski / 5 Plate YTWA’s / 10 Single Arm High Pulls each arm / 25 Single Unders A) DB Front Rack Reverse Lunge + Box Step up x10 3 sets B) Hang Snatch from Above Knee x 2 + Snatch x1 5-6 sets Metcon – […]
