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 …
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
6.27.22 Back Squat (5 @ 65% – 5 @ 75% – 5+ @ 85%) 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 (Time) 21-15-9 Chest to Bar Pull Ups …
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 …
06.24.22 Deadlift (1 x 3) Metcon (Time) 21-15-9 Deadlifts (225/155) Burpees over the Bar ** run 200m after each set
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
06.22.22 Metcon (Time) 400m Farmer’s Carry for time (53/35) Metcon (Time) 30-20-10 Russian KB Swings (70/53) Hand Release Push Ups
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 …
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
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 …
6/29/22 Deadlift (65%x5 – 75%x5 – 85%x5+) Use your 3RM number from last week for %’s Set 1-
6/28/22 Metcon (Time) 200m Run 20 Double Unders 400m Run 40 Double Unders 800m run 80 Double Unders
6am – 6pm
7am – 5pm
