CrossFit Programming – Week of March 23, 2020 Monday “Back and Forth” For Total Reps Tabata Mash Single-arm KbS 53/35 alt L/R ea/round Pushups Rest 2:00 Tabata Mash Abmat Situps Ring Rows feet elevated Tuesday “Frozen Peas”… Read more »
CrossFit Programming – Week of March 16th, 2020 REMINDER: ONLY BROWN LEVELS SHOWN Monday “Rank Up” For Total Reps 2 min AMRAP 10 Squat Clean 95/65 10 Burpee Over Bar 15 Box Jumps 24/20 Rest 1:00 x 6… Read more »
CrossFit Programming – Week of Feb 24, 2020 Monday Snatch 15 minutes Build to Heavy Snatch + Hang Snatch “Escape From Tarkov” For Time 21-15-9 Squat Snatch 95/65 GHD Situps Tuesday “Shrink Wrapped” For Total Reps/Cals At 0:00 & 14:00… Read more »
CrossFit Programming – Week of Feb 17, 2020 Thank you to everyone who came out to the Snatch Workshop. It was a blast seeing everyone and we’re excited to see you all for the Clean & Jerk Workshop… Read more »
CrossFit Programming – Week of Feb 10th REMINDER: Only BROWN Levels shown Monday Back Squats 18 minutes 5, 5, 5, 5 Rest at least 2:00 “Low Latency” 3 Rounds For Time 50 Air Squats 45 Anchored Situps … Read more »
CrossFit Programming – Week of Feb 3, 2020 Monday “Stuffed Animals” For Total Work Time 5 Rounds 30 Doubleunders 10 Power Snatch 75/55 At 12:00 5 Rounds 30 Doubleunders 10 Power Snatch 75/55 Tuesday “Cookie Dough” For Total… Read more »
I Workout Everyday But Not Why You Think When I was a teenager I worked out to add muscle so I wasn’t the super skinny kid. When I was in my 20’s I worked out because I wanted… Read more »
CrossFit Programming – Week of Jan 20, 2020 Monday “Purposeful Primitive” For Highest Weight/Watts 10 minutes Strict Press 10, 10, 10, 10 Rest 3:00 10 minutes Deadlift 10, 10, 10, 10 Rest 3:00 10 minutes Airbike/Row 4 x 12… Read more »
Quitter’s Day & How To Avoid It What is Quitter’s Day? Well, Quitter’s Day is January 19th. With New Year’s Resolutions in full swing, it’s the day where most people have quit what they’ve set out to do… Read more »
The 5 Things Our Most Successful Clients Have In Common There are a myriad of different reasons why someone might be successful vs someone who struggles. With New Year’s Resolutions looming around the corner, we felt it was… Read more »
For Total Reps
Tabata Mash
Single-arm KbS 53/35
alt L/R ea/round
Pushups
Rest 2:00
Tabata Mash
Abmat Situps
Ring Rows feet elevated
16 minutes
1k Run Buy-in
AMRAP
8 HSPU
10 Front Squats 115/85
12 Anchored Situps
4-7 Sets For Quality
5 Strict TtB
AMRAP Strict Press 95/65
10 Front Rack Lunges
Rest 1:00
AMRAP 25
10 Wallballs 20/14
10 Box Jumps 24/20
10 American KbS 53/35
25 Doubleunders
15 minutes
Build to a Heavy
3 Reps
For Time
15-12-9
Hang Power Clean 135/95
CTB Pullup
Burpee Over Bar
In Partners
For Time
150 Cal Row
150 Cal Airbike/Ski → 200 Box Stepups 24/20
*Partner accumulates Farmer Carry 30m 53/35 while other works
