Friday 3.5.21

CrossFit Workout of the Day Every minute for 8 minutes 1 power snatch – build to a heavy single for the day “Bullet” for time 20 burpee pull-ups 20 bbjo 24/20 500/400m row

Thursday 3.4.21

CrossFit Workout of the Day Every minute for 10 minutes m1) 2 Turkish Get Up L arm + 15 dubs m2) 2 Turkish Get Up R arm + 15 dubs 20 rounds 10s 9rpe 20s 7rpe 30s 5rpe – members can choose between row/bike/ski/run 4×20...

Wednesday 3.3.21

CrossFit Workout of the Day Every 2 minutes for 8 minutes Front Squat 5 @ 65-75% of 1rm coaches – make sure athletes are moving the load with decent speed. speed may be a touch slower than the past two weeks, but athletes should ascend with decent speed.  8...

Tuesday 3.2.21

CrossFit Workout of the Day Every 2 minutes for 8 minutes 3 position power clean – above knee, below knee, floor – use the same moderate heavy load for all 5 sets. load should not exceed a heavy moderate load or a 7rpe. – load should be moving with...

Monday 3/1/21

CrossFit Workout of the Day The Final Countdown 5 rounds @ increasing exertion levels 15 wall ball 15 American kettlebell swing 53/35 15 box jump step down 24/20 30 double-unders 12 power snatch 12 bar facing burpees 5 minute rest intent – Becoming more in tune...

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...