by AdoSharp | Sep 19, 2024 | Uncategorized
CrossFit – Fri, Sep 20
by AdoSharp | Sep 18, 2024 | Uncategorized
CrossFit – Thu, Sep 19Warm up – Thursday (AMRAP – Reps)8:00 AMRAP30-second Air Bike (build in pace)6 Box Step Ups3 Up Downs to BarMetcon – Thursday (AMRAP – Reps)Every 4:00 (6 Sets)15/12 Calorie Air Bike12 Box Jump Overs (24/20)9 Burpee...
by AdoSharp | Sep 17, 2024 | Uncategorized
CrossFit – Wed, Sep 18Warm up – Wednesday (AMRAP – Reps)2 sets5 Dynamic Squat Stretches10 Cossack Squats-into-8:00 AMRAP10 Roll and Reach10 Dead bugs5 Back Squats (build across sets)5 Hand Release Push UpsBack Squat (Build up to a Heavy Back Squat in...
by AdoSharp | Sep 16, 2024 | Uncategorized
CrossFit – Tue, Sep 17Tuesday WARM up (AMRAP – Reps)9:00 AMRAPBuy in – 3:00 Row (build in pace)remaining time5 Kip Swings5 Hanging Knee Raises8 Dumbbell Snatches (light)4 Inch WormsMetcon – Tuesday (AMRAP – Reps)50/40 Calorie Row40...
by AdoSharp | Sep 15, 2024 | Uncategorized
CrossFit – Mon, Sep 16Warm Up – Monday (AMRAP – Reps)8:00 AMRAP100m run10 Glute Bridges10 Deadbugs10 Bird Dogs5 Roll and Reach5 Deadlifts – Empty BarDeadlift (Build up to a Heavy Deadlift in 12 minutes)Metcon Monday (AMRAP – Reps)800m...
by AdoSharp | Sep 11, 2024 | Uncategorized
CrossFit – Thu, Sep 12Warm up – Thursday (AMRAP – Reps)8:00 AMRAP2x50ft Shuttle Run5 Kip Swings10 Alt. V-Ups5 Back Squats3 Worlds Greatest Stretch (each side)Back Squat (#1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% We will use 90% of our heavy...
