June 27, 2022
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 …
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 …
June 24, 2022
06.24.22 Deadlift (1 x 3) Metcon (Time) 21-15-9 Deadlifts (225/155) Burpees over the Bar ** run 200m after each set
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 22, 2022
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
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 …
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 …
June 17, 2022
06.17.22 Split Jerk (15 Minutes to Establish 1RM Split Jerk) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
June 16, 2022
06.16.22 Metcon EMOM 28 Min 1 – 12/10 Cal Bike Min 2- 10 DB Front Rack Lunge Steps (50/35) Min 3- 10 DB Thrusters (50/35) Min 4- Rest
