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 »
🚨Programming for Week of Dec 30th🚨 Reminder: Only the BROWN Levels are shown Also, starting January 1st, 2020, we are making the programming changes we alluded to in our “What’s Coming in 2020” blog! It’s for the better!… Read more »
What Shoes Should I Wear? You’ve started CrossFit so you need a CrossFit shoe, right? Maybe a basketball shoe? A weightlifting shoe but they look so weird. What about a minimalist shoe? “I don’t know what to do from here…”… Read more »
What is Fitness & Why Be Fit? Among the most sought after goals we hear lies one in which people struggle to define: “I want to be more fit.” I LOVE the idea of someone taking ownership of their body… Read more »
More is Not Better. Better is Better In an effort to glean the most out of what you’re doing with your training you might think, “let’s do a 2 a day or a 3 a day.” Especially considering the fact… Read more »
🚨Programming for Oct 21st to Oct 26th🚨 🦄We are well into the CFG Open, here. For those of you registered and competing with it, continue to have fun with it! This is a time for growth and fun! … Read more »
Everything is Everything Do you remember back in grade school when you used to get Gold Stars? When you’d get high fives? When you would be named the teacher’s assistant (thought I was going to say pet, didn’t you?)? When… Read more »
Just One Hour How often, in a day, do you get to shut off your brain and just do? For me? I think all day. Maybe not on productive things but I am thinking nonetheless. You’ve got things that pile… Read more »
12Days Of X-Mas For Time 1 Rope Climb 2 SqSn (95/65) 3 BMU 4 Burpees 5 HPCL(95/65) 6 DL (95/65) 7 V-ups 8 Push ups 9 Russian Swings (24/16) 10 Thrusters (95/65) 11 C2B 12 Pistols each Optional Buy… Read more »
3RFT 500m Row .7 mi Bike 100 DU Optional Buy Out “ScapJacked v2”
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
