Posts by Mako Athletics

21SEPT2019

Mako Athletics – CrossFit View Public Whiteboard Metcon (Time) AT HOME WORKOUT(Gym is closed for PBB) For TIme: 1-mile Run buy in 50-30-20-10 Air Squats 25-15-10-5 Burpees 1-mile Run-buy outScale run and reps as needed to keep intensity high

Read More

20SEPT2019

Mako Athletics – CrossFit View Public Whiteboard (F)A: Front Squat (x5 OT3M for 5 sets) -moderate/tech. Load -pause 3sec on the first rep (P)A: Front Squat (x2 OT3M x 5 sets) – start around 75% and build -pause 3sec on the first rep (F)B: Metcon (Time) Fitness For Time: 21-15-12-9 Thrusters 45-55/35-45 Straight Leg Raises(12…

Read More

19SEPT2019

Mako Athletics – CrossFit View Public Whiteboard (F): Metcon (AMRAP – Reps) Fitness 30 min EMOM: 1: 15/12 Cal Row/Ski/ Bike 2: 10 DB DL + 20m Farmers Walk 3: 6 Box Jump Overs(choose a comfortable height) 4: AMRAP Wall Walks 5: Walk *Record total number of wall walks (P): Metcon (AMRAP – Reps) Performance…

Read More

18SEPT2019

Mako Athletics – CrossFit View Public Whiteboard A: Metcon (Weight) 15 min EMOM: 1: 12-15 DB Strict Press 2: Single Arm KB Front Rack Carry 100ft/side 3: 8-12 Strict PullUps(1-2 sets)*Notes: DB Strict Press: choose a weight that is challenging for the range SA KB FR Carry: Carry one KB with one arm restingon the…

Read More

17SEPT2019

Mako Athletics – CrossFit View Public Whiteboard (F): Metcon (AMRAP – Rounds and Reps) Fitness 0-8 minutes 30 SU’s w/ 5 DU attempts 10.12.14.16…. DB Front Squats 8-18 minutes 200m Run 10.12.14.16… DB Power Cleans *Record total number of full rounds + all remaining reps (P): Metcon (AMRAP – Rounds and Reps) Performance 0-8 minutes…

Read More