Conditioning: “Death by Duo” Every minute on the minute, for as long as possible*: 1 Pull-up 1 Kettlebell swing (72/53) *add one rep to each movement every minute. For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings. Continue with this pattern until the prescribed work cannot be completed within the...Read More
Endurance: 5:00 Row at 95% of “6-min row test” 3:00 Rest 5:00 Bike at 95% of “6-min bike test” 3:00 Rest 3:00 Row at 105% of “6-min row test” 3:00 Rest 3:00 Bike at 105% of “6-min bike test” For pace quality See “6 min row test” here Tuesday, 16 February 2021 See “6...Read More
Conditioning: Run 400m or Row 500m 50-ft Dumbbell front rack walking lunges (50/35×2) 10 Chest-2-bar pull-ups 3 rounds for time Strength: Front Squat Every 2-minutes, perform the following sets: 9@25% of your 1-rm 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80% For max reps and quality Post results and...Read More
Skill: Ring muscle-up progressions For quality of work Conditioning: Every minute on the minute for 16 minutes, perform: Odd minutes: 15/12 Calories bike Even minutes: 9 Devil presses (35/25) For completion each minute and score* *Goal is to complete each minute before the turn of the following minute. If athlete fails to complete,...Read More
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE! Conditioning: Option 1: As many rounds and reps as possible in 20 minutes of: 2 rounds of: 15 Back-extensions 15 Double dumbbell clusters (35/25) 200m Run 2 rounds of: 15 “Perfect” push-ups 15 Anchored sit-ups 400m Run...Read More
Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE! Conditioning: Option 1: Every minute on the minute for 18 minutes (6 sets): 1: 5 Overhead squats (95/63) 2: 7 Deadlifts (225/153)* 3: 9 Pull-ups For quality *athlete...Read More
