Uncategorized

CrossFit – Thu, Dec 5 Metcon (Time) 1,000m run 800m row 400m DB farmers carry 50/35 800m row 1,000m run

CrossFit – Wed, Dec 4 Deadlift (3×1 across) Aim for 90% BOTC WOD 2 (Time) Workout 2 3 Person Team 15/12 Calorie Echo Bike 12 Burpees to a target 5 Wall Walks 12/9 Calorie Echo Bike 9 Burpees to a target 3 Wall Walks 9/6 Calorie Echo Bike 6 Burpees to a target 1 Wall

CrossFit – Tue, Dec 3 Front Squat (3-2-1-3-2-1-3-2-1) 3 at 70% 2 at 75% 1 at 80% 3 at 75% 2 at 80% 1 at 85% 3 at 80% 2 at 85% 1 at 90% Metcon (Time) 3 Rounds: 20 pull-ups 10 DB front squats 50/35 200m Run Extra work 3×3 weighted pull-ups climbing 3×10

CrossFit – Mon, Dec 2 This week BOTC For this week we will have BOTC WOD 1 today and WOD 2 Wednesday. Next week the days will change. Shoulder Press (3×1 90% across) BOTC WOD 1 (Time) RX (Click ADV RX) 100 DU 5 Clusters 135/95 4 Clusters 135/95 3 Clusters 155/105 2 Clusters 155/105

CrossFit – Sat, Nov 30 Metcon (Time) Partner WOD 4 Rounds 30/24 Calorie Row 20 Burpees over rower 200m Farmers Carry 50/35 3 Rounds 30/24 Calorie Row 20 Burpees over rower 200m Farmers Carry 50/35 2 Rounds 30/24 Calorie Row 20 Burpees over rower

CrossFit – Fri, Nov 29 One class today 9:30am only Metcon (Time) Partner WOD 4 Rounds For Time: 30 Abmat Sit-ups (both working at the same time) 40-30-20-10 Calorie Bike 40-30-20-10 C2B Split reps on Bike and C2B with one person working at a time. Both partners do all 30 sit-ups at the same time.

CrossFit – Thu, Nov 28 One class today 9:30am only Happy Thanksgiving 2024 (Time) Partner WOD 3,000m Row 100 Pull-ups 200 push-ups 300 Air Squats 3,000m Row Split reps and meters

CrossFit – Wed, Oct 23 General Warm-up (Checkmark) 2 rounds:2:00 row or bike10 arm swings across10 alternating arm swings overhead10 torso twists10 inchworms10 push-ups 241023 (Time) – RX –For time:50 burpees200 double-unders50 burpees – INTERMEDIATE –For time:40 burpees80 double-unders40 burpees – BEGINNER –For time:25 burpees100 single-unders25 burpees – MASTERS 55+ – For time:50 burpees150 double-unders50

CrossFit – Tue, Oct 22 General Warm-up (Checkmark) Line drill warm-up 50 feet of each:Jog x 3 lapsSkipping high kneesLateral shuffle/directionToy soldiersSamson lunges (10 lunges then jog)Crawling Spiderman lunges (10 lunges then jog)Bear crawlBunny hopBroad jump (5 jumps then jog)Burpee broad jump (5 jumps then jog) Helen (Time) 3 Rounds for time of: 400m Run

CrossFit – Mon, Oct 21 General Warm-up (Checkmark) Junkyard dog warm-up AMRAP 5:Partner A: 6 jumps around partnerPartner B: 6 jumps around partnerPartner A: 6 jump over and crawl under partnerPartner B: 6 jump over and crawl under partner Power Snatch (Pre-workout On a 10:00 clock: Build to a heavy 3-rep power snatch – Perform