Month: June 2022

June 29, 2022

6/29/22 Deadlift (65%x5 – 75%x5 – 85%x5+) Use your 3RM number from last week for %’s Set 1- 65% x 5 Set 2- 75% x 5 Set 3- 85% x 5+ *last set is an AMRAP but NOT to failure Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Burpees Over Bar 8 Hang …

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June 28, 2022

6/28/22 Metcon (Time) 200m Run 20 Double Unders 400m Run 40 Double Unders 800m run 80 Double Unders 400m run 40 Double Unders 200m Run 20 Double Unders *Sub Mountain Climbers if unable to do Dubs

June 25, 2022

06.25.22 Metcon (Time) "Eva Strong" 5 Rounds for Time (with a Partner) 24 Double-Unders (together) 19 Toes-to-Bars (split) 2 Clean-and-Jerks (205/135 lb) (split) 400 meter Run (together) The Workout for today is Eva Strong, a CrossFit Hero workout in honor of Eva Mireles. Mireles, 44, died on Tuesday, May 24, 2022, while shielding her fourth-grade …

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June 23, 2022

06.23.22 Metcon (Time) 10 x 500/400M Row @ your 2k pace established last week Rest 1 Minute between intervals **coaches, please assist athletes in setting up their rower for these intervals to ensure the rest interval is maintained throughout

June 21, 2022

06.21.22 Metcon Double Under Mechanics Work on hand position, perfecting the "bounce", and mastering the slow single under. Athletes who are proficient on DU’s already should use this time to perform 3-5 max unbroken sets (not to exceed 100 dubs on each attempt) Metcon (Time) 4 Rounds For Time 60 Double Unders 15 Chest to …

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June 20, 2022

06.20.22 Back Squat (1 x 3) Metcon (Weight) EMOM 15 Min 1 – 3 Back Squats @ 70% of your 3RM from part A Min 2- 8 Burpees to 6" target Min 3- :30 Plank Hold

June 18, 2022

06.18.22 Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a …

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