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Tuesday 20201229
Announcement Happy Birthday Lindsey Sizemore!! Warm-up -0 Warm-up (No Measure) 2:00 Row Into… 3 ROUNDS5/5 SA Ring Row10 PVC Pass Through10 PVC OHS *Have barbells ready for the teaching. Strength –...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) ON 8:00 RUNNING CLOCK… 2x50m Shuttle Run 30 Jumping Air Squats 2x50m Shuttle Run 30 Glute Bridge-Ups 2x50m Shuttle Run 5 DBL DB DL 50 Single or...
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Thursday 20201231
Warm-up (No Measure) 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS10 Bootstrappers10 Alt Groiners10 Scap Push-Ups Into… 3 ROUNDS10 Wall Ball Deadlifts10 Wall Ball Front Squats10 Wall Ball Strict...
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Friday 210101
Announcement Happy Birthday Zach Pousman, Liz Thorp, and Erin Gerstenzang!! Warm-up (No Measure) 3 ROUNDS:30 Tuck Hold20 Jumping Jacks10 Up-Downs5 Empty BB Z-Press Into… 3 ROUNDS10 Alt Elbow Punches10...
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Happy New Year and January 2021 Field Notes
JANUARY 2021 FIELD NOTES CrossFit aka NCMetcon Happy New Year! 2020 is behind us and we couldn’t be more excited about what 2021 has to offer. To progress forward let’s first look back…it’s important...
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Saturday 210102
First Saturday Workout of the New Year! We are kickin’ this weekend off with a great couplet of a moderate-heavy barbell and high skill gymnastics. Something you may notice that is different is our...
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Sunday 210103
Warm-up (No Measure) 4:00 Free Foam RollImmediately Into…AMRAP x 6 MINUTES5/5 Clam Shells10 Bootstrappers10 Alt. Groiners10 Tempo Air Squats (Barbell Optional) (2121) Strength – Metcon (Weight) ON A...
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Monday 210104
Workout today is 10 Devil’s Press, 40 Box Jumps, then 20 Devil’s Press and 20 Box Jumps. Although the volume at a glance seems high, this is meant to be fast. It’s just one time through. This is not a...
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Tuesday 210105
It’s back; if you remember this one from September, it’s time to retest! Two parts to today’s workout. Keep in mind that with Testing Days we want to get after everything with our best effort. Our...
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Wednesday 210106
And ohhh boy, it’s a doozy — our explosive strength and barbell capacity baseline! We created the baselines with the idea that if you did these three workouts in quick succession that you could gain a...
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Thursday 210107
Time for a check in- are we getting back into our routines? How do we feel? We’ve got a solid “For Quality” workout today, giving us a great little break from the intensity of the Baseline testing...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 – Hands on the ground 2 – Jump feet into Plank 3 – Bottom of...
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Saturday 210109
Happy Saturday!! We have had a heck of a week testing our new Baselines and after all the heavy barbell and all out efforts that you gave, it may be time to get moving with a different motive today!...
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Sunday 210110
Sunday, Sunday, Sunday!!! Our Workout is a race to earn as many reps as possible of everyone’s favorite movement, the Thruster! You will have a 3:00 window to get through the combination of the...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 20 Single Unders 10 Right Leg SU 10 Left Leg SU 20 Alternating Legs SU 10 Left/Right Hop SU 10 Forward/Back Hop SU :20 Single + Single + High...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 20 Shoulder Taps Into… 2 ROUNDS* 10 Scap Pull-Ups 5 Tempo Ring Rows 10 Scap...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice. **Switch to Box Step Ups after 2 Rounds. Workout Metcon (No...
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CrossFit Rx – CrossFit Announcement Happy Birthday Brett McNay and Izzy Lowell Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10...
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CrossFit Rx – CrossFit Announcement Happy Birthday Patrick Muza!!! Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt....
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