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Blog2018-06-30T23:38:53+00:00

9/10/2018

CrossFit On Track - CrossFitView Public WhiteboardFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

09/07/2018

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingOverhead Squat (4 sets to find heaviest 5 rep)Front Squat (5 set to find heavy 3 rep)Back Squat (6 sets to find a heavy single)Metcon (Weight)Record sum of heaviest, [...]

09/06/2018

CrossFit On Track - CrossFitView Public WhiteboardMetconMetcon (Time)30-25-20-15 cal row 123-100-75-50 double unders Round 1 30 cal row + 125 DU Round 2 25 cal row + 100 DU Etc...

09/05/2018

CrossFit On Track - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)14 min AMRAP 30 ground to OH 95/65 20 bar facing burpees 10 muscle upsScale muscle ups to strict pull-ups and ring dips.

09/04/2018

CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Pick 1: 1. Mobility Row or Bike 3-5 min. 5 min. foam roll glutes, thoracic spin, TFL/IT bands 5 min. banded groin floss, banded hip floss w/ext. [...]

09/03/2018

CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)5 min: Run / Bike / Row 3 rounds 6 push ups 9 KB swings 12 lunges + 3 rounds 12 hollow rocks 10 alt. side mountain [...]

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