by AdoSharp | Jan 15, 2025 | Uncategorized
CrossFit – Thu, Jan 16Warm up – Thursday (AMRAP – Reps)8:00 AMRAP30-second Row5 Half Kneeling Single Arm Dumbbell Strict Press (each)10 Alt. V-Ups10 Bird Dogs5 Downward Dog to Upward DogShoulder Press (6 sets 3 Dead-Stop Shoulder Press (Build in...
by AdoSharp | Jan 14, 2025 | Uncategorized
CrossFit – Wed, Jan 15Warm up – Wednesday (AMRAP – Reps)10:00 AMRAPBuy in: 2:00 machineinto AMRAP10 Cossack Squats10 Deadbugs5 Muscle Cleans (empty bar)5 Push Press (empty bar)4 Back Rack Step Back Lunges (empty bar)Back Rack Lunge (Back Rack Step...
by AdoSharp | Jan 13, 2025 | Uncategorized
CrossFit – Tue, Jan 14Tuesday WARM up (AMRAP – Reps)3 sets1:00 Bike (easy pace)1:00 Shuttle Run (light)-build in pace and note how many calories/shuttle runs are completed in a minute-Metcon – Tuesday (AMRAP – Reps)3:00 Max Calorie Air...
by AdoSharp | Jan 12, 2025 | Uncategorized
CrossFit – Mon, Jan 13Warm Up – Monday (AMRAP – Reps)8:00 AMRAP30-second Jump Rope5 Dynamic Squat Stretches3 Muscle Snatch (empty bar)3 Hang Power Snatch (empty bar)3 Overhead Squats (empty bar)5 Kip SwingsPower Snatch (Power Snatch + Overhead Squat...
by AdoSharp | Jan 8, 2025 | Uncategorized
CrossFit – Thu, Jan 9Warm up – Thursday (AMRAP – Reps)Banded 7s-into-8:00 AMRAP30 second Jump Rope10 Single Arm Alternating Dumbbell Bench Press10 Deadbugs5 Pike Push UpsBench Press (Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at...
by AdoSharp | Jan 7, 2025 | Uncategorized
CrossFit – Wed, Jan 8Warm up – Wednesday (AMRAP – Reps)Hip Halo Warm-Up-into-8:00 AMRAP1:00 Bike10 Walking Lunges3 Inchworms10 V-UpsMetcon – Wednesday (AMRAP – Reps)Teams of 25 sets: (each/1:1)20/16 Calorie Air Bike50ft Front Rack Walking...
