17SEP2018

By Mako Athletics | September 16, 2018

Mako Athletics – CrossFit

View Public Whiteboard

F: Metcon (Time)

Fitness:

3 Rounds For Time:

50 Air Squats

20 Box Dips

15 Knee Tucks

(20 min Cap)

Posted in Workouts

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15OCT2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: For Time: Buy in: 1.5k Row 5 Rounds: 20 WallBalls 14/10 15 Burpee Box Jumps P: Metcon (Time) Performance: For Time: Buy in: 2k Row 5 Rounds: 25 WallBalls 20/14 15 Burpee Box Jump overs 24/20

13OCT2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: 3 Rounds 300m Run 15 Jumping CTB 15 Box Dips P: Metcon (Time) Performance: 3 Rounds: 400m Run 15 CTB 15 Ring Dips S: Metcon (Time) Sport: 3 Rounds: 400m Run 10 MU’s

To WOD or Not to WOD…Enjoying Fitness

Ever get that feeling I have to workout or I have to WOD today? I have and I still struggle with the idea of taking rest days. Over the years, I have experimented with quite a few different training protocols and programs. I can remember in high school trying to get stronger for sports, but…

12OCT2018

Mako Athletics – CrossFit View Public Whiteboard The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

11OCT2018

Mako Athletics – CrossFit View Public Whiteboard F: Metcon (Time) Fitness: 6 Rounds For Time: 14 DB Front Squats 35/20 6 Kipping L-Raises 4 Jumping CTB P: Metcon (Time) Performance: 6 Rounds For Time: 14 DB Front Squats 50/35 6 TTB 4 PullUp Rx+ CTB

Mako Athletics – CrossFit

F: Metcon (Time)

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