SaturdayWarm-upWarm-upCoaches ChoiceMetconMetcon (Time)1RFT 1 Rope Climb 200M Run 30 Double Unders 40 DB Push Press (50/35) 50 KB Swings Crossfit Style (GR/BL) 60 Cal Bike12 days of Christmas style 1…
coachMarch 18, 2022
WOD WOD, April 8, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian…
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ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 1 set: 100-m run 15 PVC pipe good mornings 20 lateral hops over the PVC pipe 1 set: 100-m run 15…
coachMarch 16, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 3 sets: :20 on/:10 rest: Shoulder tap + shoulder tap + push-up Double knee tuck-in-plank Front squat (PVC or empty BB)Warm-upWarm-upHANG…
coachMarch 15, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 3 Sets of: 10 alternating single-leg deadlifts 10 ring rows or light DB bent-over rows 10 high knees in place (Increase…
coachMarch 14, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 2 sets :40 row :20 jumping jacks :40 push-ups :20 skier jacks Warm-upWarm-upPROGRESSIVE STRICT GYMNASTICS WARM-UP 1 set: :30 strict wall…
coachMarch 13, 2022
SaturdayWarm-upCoach's choiceLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX,…
coachMarch 11, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation :20 single unders 5 leg swings per side 10 alternating overhead lunges 2-3 sets: :20 double-unders or attempts 5 scap pull-ups…
coachMarch 10, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 2 sets: :20 good morning + jumps – Rest :10 :20 air squats – Rest :10 :20 push-up to down dogs…
coachMarch 9, 2022