October 7, 2022

664

3rounds For time:

500m/400m row

25 kb swings 53/35 (full swing)

15 burpees

Kb swings: bell “up” at the top over head, elbows must be locked. If your elbows are bent, it’s wrong.

October 4, 2022

663

Amrap 12 20 hang clean & jerk 65/45 20 sit-ups 20 box over 20” Box over: both feet touch the top. Do not have to lock out hips on the top. Both feet to the floor.

September 29, 2022

662

Countdown from 20 reps For time: 20 kb hang snatch (10/side) 35/little red 20 push-ups Subtract 2 reps per round. Round 2 = 18 reps. 9/side snatch 18 push-ups . Continue the pattern until 2 reps.

September 26, 2022

661

Amrap 15 5 pull ups 10 goblet squats 53/35 20 sit-ups 40 double unders/ 80 jump rope Goblet squat: hold the kb chest height. Can be positioned however you choose. Then Squat. crease of the hips go below the top of the knee. Lockout is hips locked and legs straight standing up. Anything else is […]

September 24, 2022

660

2 Rounds for time: 500m row 50 kb hang snatch 35 (50 total per round. Alternate as needed) 50 push ups

September 21, 2022

659

AMRAP 12 12 deadlift 65/45 9 hang clean 6 shoulder to overhead *deadlift – lock it out. It’s easy with light weight to not stand it up. Your shoulders should be behind the bar at the top with hips locked out. *shoulder to overhead- bar locked out overhead. Your elbows should be beside your ears. […]

September 18, 2022

658

EMOM 24 (Every minute on the minute) M1: 5 pull-up 10 push up M2: 15/10 calories rowing M3: 20 sit-ups Just record participation

Articles

August 31, 2019

My version of programming for CrossFit or similar

Posted by jereme

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

May 20, 2019

Terms, Acronyms, and some other things.Definitions

Posted by jereme

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

May 20, 2019

Information – back online

Posted by jereme

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

May 19, 2019

How to Warm up

Posted by jereme

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…