Results For Category: "Uncategorized"
Tuesday 23.5.9
May 9, 2023We are 2 weeks out from a 5K test and 3 weeks from Murph! M:Run 1 mile @70%walk 800m Run 1 mile @80% walk 800m…
Monday 23.5.8 Bench Press, Back Squat, Murph Prep
May 7, 2023A. Bench Press 5@ 6/10 RPE3@ 7/10 RPE1@ 8/10 RPE B. Back Squat 5@ 6/10 RPE3@ 7/10 RPE1@ 8/10 RPE M: 9 Min AMRAP5 Pull…
Sunday 23.5.7 “A Cardio Party”
May 7, 20235 rounds (45 mins total) – 3 Mins Bike – 3 Mins Row– 3 Mins Shuttle Run (25ft section, Down + Back = 1) *Every…
Saturday 23.5.6 Deadlifts and Rowing Throwdown
May 7, 2023For time: 1000m Row21 Deadlifts 225/155750m Row15 Deadlifrts 275/205500m row9 Deadlifts 315/245
Friday 23.5.5 Cleans, Front Squats, accessories and MetCon
May 5, 2023A. Clean + 2 Jerks 6 Sets Building to a heavy complex for the day; rest 2-3 Mins; 20mins total B. EMOM 9 – 3…
Thursday 23.5.4 Core work and Partner WOD
May 4, 2023Building a strong trunk protects your spine, provides a strong strength foundation for gymnastics and weightlifting and supports many athletic movements.A. Core work:EMOM 12 Odd:…
Wednesday 23.5.3 Gymnastics work, Pendlay Rows, Reverse Lunges, Strict Press
May 2, 2023This is week 5 of our “Get your first pull up/muscle up or improve your capacity”. Hopefully you are seeing some serious progress! A. EMOM…
Tuesday 23.5.2 Running
May 2, 2023Keep up the hard work with these running days. On May 23rd we will Run a 5k for time and of course we have “Murph”…
Monday 23.5.1 Bench Press, Back Squat, Murph Prep, MFIT
April 30, 2023CrossFit: A. Bench Press 3RM in 10 minsB. Back Squat 3RM in 15 mins M:3/4 “Cindy” 15 MIN AMRAP5 Pull Ups 10 Push Ups 15…
Sunday 23.4.30 Team Sled Push, Carries
April 30, 2023A. Team DynamicsSled Push 1 mile and carry 30-50# per person using any objects. One person pushes the sled at a time while all other…