Friday 2.26.21

CrossFit Workout of the Day Every 2 minutes for 10 minutes Back Squat 5 reps @60-70% of 1rm – load on back squats should be moderate and not exceed moderate. coach athletes to move the concetric portion of movement with SPEED! Squats should be concetrically...

Thursday 2.25.21

CrossFit Workout of the Day 10 minute amrap 15 Russian kettlebell swings 70/53 12 v-ups 9 elevator planks (R+L=1) 30 minute amrap 30s work / 30s rest row / bike / run / ski amrap – as much distance as possible foam roll remaining time in...

Wednesday 2.24.21

CrossFit Workout of the Day Every 2 minutes for 12 minutes Thruster 3,3,2,2,1,1  Build to a heavy single from the ground For time 50 Thrusters – each break 500/400m row LvL1 – 75/55 LvL2 – 85/55 LvL3 – 95/65 10 minute coach led banded shoulder...

Tuesday 2.23.21

CrossFit Workout of the Day Every minute for 8 minutes 1 3 second paused oh squat – 3s pause occurs at the bottom of the squat. – build to a heavy single for the day “I’ve had it up to here!” 15 minute amrap 50 double-unders 20 single arm...

Monday 2.22.21

CrossFit Workout of the Day Push Jerk Every 2 minutes for 12 minutes 2,2,1,1,1,1 intent – build to a heavy single for the day OR use last weeks heavy single weight for more sets this week. – begin working sets around 85% or at an 8rpe. 8rpe feels the same...