crossfit
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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 – […]
Please make sure you are reserving your spots on Zenplanner as it is mandatory through the PHO! Monday Buy in – 3 Rounds 5 Tall Box Jumps 20 Jumping Lunges 10 Alternating DB Strict Press A) Tempo Back Squat 3×3 @3231 around 65-70% Metcon 10 min AMRAP 8 Double DB Front Rack Lunges (50/35) 5 […]
