January 8, 2022
679
Amrap 20m
10 alternating kb ground to overhead 53/35
20 box step over 20”
20 ab mat sit ups
Box step overs: both feet must step on top of the box.
January 5, 2022
678
For time: From 1 to 10 1: clean & jerk 95/65 1: burpee 2: clean & jerk 2: burpee 3,4….10: cj 10: burpee
January 2, 2022
677
3 x 5 not for time: strict pull ups Amrap 10 15 wall ball 20/14 150 jump rope
December 30, 2021
676
Retry – technical problems For time: Buy in 30 cal row 5 rounds: 12 deadlift 65/55 9 hang clean 6 shoulder to over head 3 burpee’s over the bar – two foot take off on burpees
December 27, 2021
675
EMOM 24 1: trap bar deadlift X 5 -safe weight 2: 20 push ups 3: 7 pull-ups 4: 20 sit-ups Rx+ 28m
December 24, 2021
674 12 days of christmas
1: 150m row2: Pull ups3: Hang snatch 95/654: Shoulder to overhead 95/655: Hang Clean 95/656: Deadlift7: Burpees8: Box Overs 24/20″9: goblet squats 53/351`0: Alternating reverse lunge + 53/3511: Kb swings 53/3512: per side kb hang snatch 53/35 This is LONG. If you’re not down for a 45 minute workout, stop at 10. Here’s how it […]
December 21, 2021
673
Amrap 20 20 alternating reverse front rack lunges 65/45 20 burpees over the bar 20 clean & jerk 500m row
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…