Week 9: February 26 – March 4, 2018
Monday 2.26.18 CrossFit Skill: Agility Ladder Spend some time practicing coach’s choice of drills Metcon: Running “Jackie” Complete for time, 800m Run 50 Thrusters 30 Pull-ups Diablo F!T Conditioning: 3 Rounds of 1 minute at each station/ movement. Complete max reps with a 30 Second Rest between working intervals. Row Burpee Over Kettlebell Kettlebell Swings […]
Week 8: February 19 – 25, 2018
MONDAY 2.19.18 CrossFit Metcon: “Cindy on the Water” Complete as many rounds possible in 20 minutes 5 Pull-ups 10 Push-ups 15 Air Squats 15/20 Cal Row Tuesday 2.20.18 CrossFit Strength: Hang Squat Clean Use 10-minutes to work up to a Max Hang Squat Clean Metcon: Complete 3 rounds for time: 7/10 Calorie Bike 4 Squat […]
Week 7: February 12 – 18, 2018
MONDAY 2.12.18 CrossFit Strength: Deadlift Complete 4 sets of 4 reps working between 75-85% of 1RM (current max) Metcon: Complete as many rounds possible in 11-minutes 12 Alternating Dumbbell Snatch #35/50 (M55: #25/40) 10 Burpee over Box *Open standards on both movements Diablo F!T Conditioning: Complete 5 rounds starting every 4th minute 10 Heavy Goblet […]
February Nutrition Challenge
ADD ONE MORE SERVING OF VEGETABLES A DAY! As part of our #fitnessisalifestyle campaign, I am going to create small nutrition challenges that you can work on each month! The goal isn’t perfection here.. it’s just to become a “little bit better” than you were yesterday. This is how we create new habits and lasting change. […]
Week 6: February 5 – 11, 2018
MONDAY 2.5.18 CrossFit Metcon: “Daniel” For time (25-minute Time Cap): 50 Pull-ups 400m Run 21 Thrusters #65/95 800m Run 21 Thrusters #65/95 400m Run 50 Pull-ups CrossFit Hero WOD: “With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To […]
