1/17/2019

By |2019-01-15T21:00:00+00:00January 15th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardBench Press (Build to a heavy 5-rep)Metcon (AMRAP - Reps)Chest Breaker 4 Rounds: 5 Bench Press at your heavy [...]

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1/16/2019

By |2019-01-14T21:00:00+00:00January 14th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardSnatch Complex 12 (7 attempts to build 3 x (1 PSn + 1 HPSn))Snatch Complex repeating Hang Power Snatches [...]

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01/15/2019

By |2019-01-13T21:00:00+00:00January 13th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardGymnasticsStrict pull-ups 5x3-5 building difficulty 5-8 min. Practicing skill Swing Kipping C2B kipping BMU HSPU skill work HS hold [...]

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01/14/2019

By |2019-01-12T21:00:00+00:00January 12th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingPower Clean (5x1-2 @ 80-95%)Clean pull + hang shrug (4x2+5; 5-10% heavier )Heavier than power clean; Drop clean pulls [...]

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01/11/2019

By |2019-01-09T21:00:00+00:00January 9th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 250m Row 15 Air Squats 12 Power Clean (empty bar) 9 ThrustersWeightliftingBack Squat (1 x [...]

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01/09/2019

By |2019-01-07T21:00:00+00:00January 7th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingTall Snatch (7x2; light)Hang Snatch (7x2; building)Deadlift (Building -for quality)15@ 70% 12@ 75% 9@ 80% 6@85% 3@90%

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01/08/2019

By |2019-01-06T21:00:00+00:00January 6th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardGymnasticsStrict Pull Ups (5x3-5)Pull Ups with no kipping movementOR Kipping pull-up practice -Learn to kip / pendulum swing - [...]

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01/07/2019

By |2019-01-05T21:00:00+00:00January 5th, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingPower Clean (4x2-3 @ 80-90%)Clean pull + hang shrug (4x2+5)Heavier than power clean; Drop clean pulls then deadlift into [...]

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1/04/2016

By |2019-01-02T21:00:00+00:00January 2nd, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8 min x 12 KB Swings 9 KB Goblet Squats 6 Push UpsWeightliftingDeadlift (Build to a heavy [...]

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01/03/2019

By |2019-01-01T21:00:00+00:00January 1st, 2019|Workouts|

CrossFit On Track - CrossFitView Public WhiteboardGymnasticsUse this time to work on strict pull-up strength or to practice kipping or butterfly pull-ups. Instruction will be [...]

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