Monday – Weakness Development/mobility or 19.4 repeat  Weakness #1 sets: 4-5 performed every 2 min reps: challenging number of perfect … Continue reading Competitors Programming. 3/18-3/23

Monday – Weakness Development/mobility or 19.2 repeat  Weakness #1 : sets: 5 sets of weakness work for 10 – 15 … Continue reading Competitors Programming. 3/4-3/9

The Open and adjusting intensity: If you want to do your absolute best in the open like me :), it … Continue reading Competitors Programming and the open. 2/25-3/2

New Focus for this blog: After attending the CrossFit Level 2 seminar with Michael, I have come to realize that identifying … Continue reading Competitors Programming – working weaknesses 2/18-2/24

Monday – Gymnastics Conditioning Skill Conditioning 5 Rounds, Not For Time: 2 Rope Climbs 8 Box Step-Ups (50’s/35’s) 12 Handstand … Continue reading Competitors programming 2/4-2/9

Monday – Gymnastics Conditioning 10 Minute bike and toe to bar intervals On the 2:00 – 40% of Max Toe … Continue reading Competitors programming 1/28-2/2

Monday – Gymnastics Conditioning Gymnastic Conditioning Ascending Ladder for 5 Minutes: 1 Devils Press (50’s/35’s), 1 Bar Muscle-Up 2 Devils … Continue reading Competitors programming 1/21-1/27

Monday – gymnastics day AMRAP 10: 2 Rounds of “Strict Cindy” 50′ Handstand Walk context: the intention here is to … Continue reading Competitors Programming 1/14-1/20

Hello X-Project friends, let’s start off week 2 of the new year strong. Let someone know when you PR Fran … Continue reading Competitors programming 1/7-1/12

This week has a large deal of EMOM type-wods. EMOM work or interval training is great for building your own … Continue reading Competitors programming 12/31 week

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