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Blog 2017-10-23T16:01:46+00:00

Team Day 2/7/2018

CrossFit On Track - CrossFitMetcon (Weight)Teams of 2 8 min to build to heaviest complex: Squat Clean Thruster + Hang Squat Clean + Jerk (any) Score is total weightMetcon (AMRAP - Rounds and Reps)Leapfrog Relay [...]

02/06/2018

CrossFit On Track - CrossFitWeightliftingPush Jerk (10 minutes to build to a heavy single)GymnasticsMetcon (AMRAP - Rounds)EMOM x 14 Odd: 70% max reps ring dips Even: 1 round of Cindy (Nate = Rx+)Score completed roundsMetconMetcon [...]

02/05/2018

CrossFit On Track - CrossFitWeightliftingBack Squat (1x20)Build to a single set of 20. Try to beat heaviest 20 rep from last week.MetconHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 [...]

02/03/2018

CrossFit On Track - CrossFitMetconPUSHA T (Time)21-15-9 HSPU Ring Dips Bench press @ 50% body weight

02/02/2018

CrossFit On Track - CrossFitWeightliftingDeadlift (1 set every 2 minutes - record LAST set)3x7 @ 60% 2x5 @ 70% 1x3 @ 80% 1x amrap @ 90%MetconMetcon (AMRAP - Rounds and Reps)20 min. AMRAP 8 DB [...]

02/01/2018

CrossFit On Track - CrossFitWeightliftingBack Squat (EMOM x 10 - 4 reps @ 72-77%)GymnasticsStrict Ring Muscle Up drills - 20 minutes. NOTE: You do NOT have to have strict ring muscle ups to do these [...]

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