CrossFit / Tue, Sep 16

Coach Ivan
Sep 15, 2025
1 min read

Pre WOD Skill

Spend 10 minutes on Skin The Cat Progression

WOD / RX

Every 5min for 5 Rounds:

20/15 Cal. Bike

200 Meter Farmer Carry 53s/35s

20 Deadlifts 155/105

WOD / Scale

Every 5min for 5 Rounds:

15/10 Cal. Bike

200 Meter Farmer Carry 35s/26s

15 Deadlifts 95/65

STRETCHING

2 sets:

:30 double-forearm stretch

1:00 seated pike stretch

Recent Posts

See All

Strength | Jan 20-24

WEEK 3 — DAY 1 (Squat + Clean) A) Back Squat 5×4 @ +5–10 lbs from Week 2 (heavier, all reps controlled) B) Hang Power Clean 5×3 Build to a strong, fast set (no misses) C) Bulgarian Split Squat (DB) 3×

CrossFit/ Jan 19th-24th

Martin Luther King Jr. Regular Schedule Saturday Jan 24th 7:30am-8:30am Coach Mike. One Class this Saturday. Coach Ivan will be out of town. The gym will be closing at 8:30am. Sorry for the inconvien

Strength / Jan 13-17 Week 2

WEEK 2 — DAY 1 (Squat + Clean) A) Back Squat 5×5 @ Week 1 weight +5–10 lbs (or +2–3%) B) Hang Power Clean 5×3 Build each set if technique stays clean C) Bulgarian Split Squat (DB) 3×8 each leg Slightl

1 Comment

Rated 0 out of 5 stars.

No ratings yet

Jonathan Shores

Sep 16, 2025

Rated 3 out of 5 stars.

Skinned the cat

20 Cal Bike

200m FC 53#

10 DL’s @ 155# (only got 3 DL’s in rd 4 😩)

Edited