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
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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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