Wednesday 240419

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 50 Single Skips 5 Broad Jumps 10 Dumbbell Press 30s Sampson Stretch Workout Metcon (Time) 2 Rounds 50 Drag Rope Double Unders 20 Cal Row 50 Drag Rope Double Unders 20 Cal… Read More

240419

CrossFit CrossAxed – CrossFit Rookies Strength Deadlift (5-5-5-5) Metcon Metcon (AMRAP – Reps) 14 Minute AMRAP 5 Deadlifts 10 Cal Ski 15 Box Jumps

Tuesday 230419

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 5 Rounds 10 Good Mornings 10 Jump Squats 10s Bike Sprint 100m Jog Workout Metcon (Weight) EMOM x 10 3 Power Cleans Metcon (Time) 18-15-12 Hang Power Clean 60kg/40kg 30/24 Calorie Bike/Ski/Row Extra Credit… Read More

230419

CrossFit CrossAxed – CrossFit Rookies Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Monday 220419

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 4 rounds 5 Press 5 Overhead Squat 10 Hollow Rocks 100m Jog Workout Push Press (10-10-5-5-1-1) Metcon (Time) 7 Rounds For Time: 11 OH Squats 42.5kg/30kg 11 Toes to Bar

Saturday 201904

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Calf Pumps 10 Spiderman Lunges 5 Strict Pull-ups 100m Jog Workout Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m… Read More

Friday 190419

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 400m Jog -then- 3 Rounds 5 Press (in lunge position) 5 Front Squats 100m Row/Ski Workout Split Jerk (3-3-3-3-3) Metcon (Time) “In Partners” For Time: 100 Cal Bike 150 Sit-ups 100 Cal Row Extra… Read More

Thursday 180419

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 5 Rounds 10 Spiderman Lunges 10 Scap Retractions 30s Dead Bug 100m Row Workout Option 1 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Option 2 Mary… Read More

Wednesday 170419

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Row/Ski/Ride 10 Russian KB Swings 10 Goblet Squats 10 Push-ups Workout Metcon (Time) For Time: 30 Clean and Jerks 60kg/40kg 800m Run 30 Snatches 60kg/40kg*every break is a 200m run penalty… Read More

Tuesday 160419

CrossFit CrossAxed – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Press 5 Front Squat 5 Windmills 100m Jog Workout Thruster (5-4-3-2-1) Metcon (Time) 50-35-20 Wall Ball 20#/14# 10-8-6 Bar Muscle-up Extra Credit SKILL: Metcon (Distance) 10 minutes of Rowing*each minute go… Read More