Saturday, November 16, 2024

Saturday

 Conditioning: AMRAP-20

5 Powercleans (115/155)

10 burpees 

15 wallballs


 EMOM-12

Min 1- 12 goblet squats

Min 2- 6 powercleans (135/95)

Min 3- 50 dubs


Finisher: partner row 1600 meters

Non-rowing partner hold BB (115/75)

Rx- front rack hold

Scaled- deadlift hold




Thursday, November 14, 2024

Thursday, November 7, 2024

Saturday, November 2, 2024

Thursday, October 31, 2024

Thursday

# 1. 

# 2.  THE NEW YORK MINUTE
          w/ partner
     100 burpees 
     100 DB snatches
     100 deadlifts 
     200 sit ups
* switch every minute w/ your partner- one works one rests 





Monday, October 28, 2024

Sunday

        AMRAP - 15

10 Rack pulls

15 GHD back extensions 

50 meter sled push


Thursday, October 24, 2024

Thursday results

 10/24


Kristen - 12:08 w/ 95#


Cathy - 12:10 w/ 40#  first CrossFit wod!


Matt- 13:10 w/ 185#


Mo - 13:38 w/ 95#

 * tough one after doing Bootay

Thursday

 


METCON: 5 rounds for time

       5 Deadlifts

       10 Stone to shoulder

       100 meter Farmer carry


Sunday, October 20, 2024

Sunday

 Pull up / Clean ladder

E2MOM for 5 rounds

5 pull ups + 1 clean

* add 1 clean every round


Finisher

30-20-10

KB swings

Goblet squats 

* EMOM 10 sit ups 

Saturday, October 19, 2024

Saturday

 


Saturday

 4 Rounds for total reps

3 minutes on: 1 minute off

       10 wallballs

        50 Dubs

Max reps movement X

Burpees

Sit ups

Push ups

Squats

Thursday, October 17, 2024

Tuesday, October 8, 2024

Tuesday

 #1. Isabel 

     For time: 30 snatches (135/95)


#2.     


Wednesday, October 2, 2024

Wednesday

      5 Rounds for time 

5 Back squats

200 meter run/row

10 stone to shoulder 

20 Dubs





Sunday, September 29, 2024

Sunday- whitten

      Hero Wod : WHITTEN

5 Rounds for time 

     22 KB swings

      22 Box jumps

     400 meter run

     22 Burpees 

     22 wallbals



…or

     3 Rounds for time

10 KB swing

25 meter Farmer carry

250 run

25 meter Farmer carry

10 SDLHP or front squats

Saturday, September 28, 2024

Saturday

         AMRAP-15

2 hang powerclean

2 push ups

10 dubs

4 hang powerclean

4 push ups

20 dubs

6 hang power cleans

6 push ups

30 dubs

* continue adding 2 reps and 10 dubs until time runs out

Thursday

 


Thursday, September 26, 2024

Thursday

 For time: 10-8-6-4-2-4-6-8-10

     Deadlifts 

     3 pull ups

     200 meter row

* add weight as reps decrease 

  Decrease weight as reps increase

Saturday, September 21, 2024

Saturday

 Hero Wod - JACK

AMRAP-20

10 push press

10 Kb swings

10 box jumps




Thursday, September 19, 2024

Thursday

 For time: Row 2K

EMOM get off rower and do 5 KB swings


Finisher: sled 



Wednesday, September 18, 2024

Wednesday

       AMRAP-25

400 meter run

30 DUBS

200 meter farmer carry

10 slam balls

5 pull ups