December 17, 2022
682
EMOM 24 minutes (every minute on the minute)
M1: 5 front squats -choose weight
M2: 10 cal row
M3: 15 abmat sit-ups
Rx+ 12 cal row.
EMOM: first minute do the squats. Second row. Third minute sit-ups. There’s no score other than prescribed or scaled. Post squat weight if you choose.
December 14, 2022
681
4 rounds for time 25 deadlift 135/95 20 abmat sit-ups 15 push-ups
December 11, 2022
680
Amrap 10m 5 pull up 5 shoulder to overhead 115/75 If you can’t get at least a few rounds in broken, scale weight. Pull-ups: full elbow extension, chin over the bar. Don’t have to be strict.
December 9, 2022
679
10 Rounds for time: 10/7 calories rowing 10 kb alternating ground to overhead 53/35 10 burpees
December 6, 2022
678
Amrap 12 10 clean & jerk 95/65 15 box over 20” *both feet touch the top of the box and the ground.
November 23, 2022
676
Amrap 15 Buy in: 1000m row (only do once) 5 pull-ups 20 alternating kb ground to overhead 53/35 25 abmat sit-ups 20 Russian kb swings 53/35 10 burpees.
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…