15MAR2018

By Mako Athletics | March 15, 2018

Mako Athletics – CrossFit

View Public Whiteboard

Metcon (Time)

(17 min Time Cap)

4 Rounds For Time:

Run 400m

10 Burpees

8 Strict PullUps

*Scaling:

Run distance

Banded CTB PullUps

Posted in Workouts

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4 Thought Friday

Below is your weekly dose of 4 Thought Friday, a short list of idea’s, thoughts, and experiments from a few members of the Mako Team. Enjoy! Seth’s Enjoying: I came down with a little bug over the last weekend, and I have been using the usual protocol, but I added a magic elixir called fire…

16NOV2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: 10 Rounds for Time: 10 Power Snatches @ 45/35 100m Run*rest 30s btw rounds **record total time P: Metcon (Time) Performance: 10 Rounds FT 10 Power Snatches @ 75/55 100m Run*rest 30s btw rounds **record total time

15NOV2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: Teams of 2: 100 WallBalls 14/10 80 SA DB Push Press 35/20 60 Synchro Air Squats 40 Box Jump Overs 20 Power Cleans 115/65 P: Metcon (Time) Performance: Teams of 2: 100 WallBalls 20/14 80 SA DB Push Press 50/35 60 Synchro Air Squats…

14NOV2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: Buy-in: 1000m Row 30-20-10 Kipping Knee-Raises KB Swings 35/20 P: Metcon (Time) Performance: Buy-in: 1500m Row 30-20-10 TTB KB Swings 53/35 S: Metcon (Time) Sport Buy-in: 1500m Row 15-10-5 Bar MU’s 30-20-10 KB Swings @ 70/53

13NOV2018

Mako Athletics – CrossFit View Public Whiteboard DL + Hang Clean + FS (1+1+1) 12 minutes to build to tough set:-rest 4 mis Metcon (Time) For Time: 20 Bar Facing Burpees 20 Deadlifts @ 100% of todays complex 20 Bar Facing Burpees

Mako Athletics – CrossFit

Metcon (Time)

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