Workouts

14OCT2019

Mako Athletics – CrossFit A: Metcon (Weight) (12 minutes) @00:00 Single Arm KB Sumo DL 10/side(AHAP) @2:00 :45s of your choice: – Hollow Hang – Knee Tuck Hang – Hanging L-Sit *start a new round on the 4 minutes x 3 Rounds F(B): Metcon (AMRAP – Reps) Fitness 14 min on the Clock: 50/35 Cal…

Read More

12OCT2019

Mako Athletics – CrossFit A: Metcon (Weight) 16 minutes to complete: 4 Rounds For Quality: 6-8 Clean Grip RDL @ tough weight 6-8 Double KB Bent Over Rows @ Tempo 31×1 20-25 Hollow RocksRecord weight used on RDL B: Metcon (Time) Teams of 3: For Time: 120 Cal Row 60 Box Step Overs 24/20-unweighted 120…

Read More

11OCT2019

Mako Athletics – CrossFit Scale: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes Rx: Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing…

Read More

10OCT2019

Mako Athletics – CrossFit A: Metcon (Weight) @ 0:00  Right Arm 10 Suitcase DL + 50ft SA Farmers Walk + Left Arm 10 Suitcase DL + 50ft SA Farmers Walk @ 2:00 :45 Russian Twists w/ medicine ball *start a new round at the 4 minute markRecord Weight Used B: Metcon (5 Rounds for time)…

Read More

09OCT2019

Mako Athletics – CrossFit A: Push Press (5RM in 10 minutes) Fitness: 5×5 OT2M B: Metcon (5 Rounds for time) 20 min EMOM: 1: 200m Row @ 85% 2: 100ft Double KB Front Rack Carry-AHAP 3: 20 Band Pull Aparts 4: Rest *Record your row time each round.Notes: – 200m Row should be tough but…

Read More