Tuesday, May 1st
A. STRENGTH/SKILL: Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 Double-Unders (100 Singles, or 30 Seconds of DU practice)...
Monday, April 30th
A. STRENGTH: 12 Minute EMOM: Station 1 – 5 Pull-Ups (FB – C2B) + 10 Push-Ups Station 2 – 15 Air Squats * You will be seeing extra...
Saturday, April 28th
METCON: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)...
Friday, April 27th
A. STRENGTH: Every 2 Minutes for 5 Sets, Deadlift Build to a Heavy Set of 2 for the Day Followed By… Every 2 Minutes, 3 Sets of 7 @ 70%...
Thursday, April 26th
A. STRENGTH: 5 Minute EMOM: 4 Touch and Go Power Snatches Athlete’s choice on weight. 5 Minute EMOM: 3 Unbroken Hang Squat Snatches...
Wednesday, April 25th
A. STRENGTH: Every 2 Minutes for 5 Sets, Back Squat Build to a Heavy Set of 5 Reps for the Day B. METCON: Alternating On the Minute x 14...
Tuesday, April 24th
A. METCON: “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swing (53/35) 12 Pull-Ups “Helen” is another CrossFit benchmark...
Monday, April 23rd
A. STRENGTH: 12 Minute EMOM: Minutes 1-5: Hang Power Clean + Power Clean + Jerk *Build to a heavy complex for the day. Minutes 6-12: 1...
Saturday, April 21st
METCON: “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) “Nancy” is one of the many well known CrossFit mainsite benchmark...
Friday, April 20th
A. STRENGTH: On the Minute x 12 (3 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute...
