4-14-26 / SoulShine Daily Workout
�� ENGINE | 25:00 AMRAP MAIN 25:00 AMRAP 15/12 Cal Row 12 Wall Balls — 20/14 lbs (9/6 kg) 9 Toes-to-Bar 6 Burpee Box Jump Overs — 24/20” 200m Run FITNESS 25:00 AMRAP 12/10 Cal Row 12 Wall Balls — 14/10 lbs (6/5 kg) 12 Sit-Ups 6 Box Step-Overs — 20” 200m Run Intention : Engine day. Long AMRAP — find a rhythm and hold it for 25 minutes. NOT a sprint. Every movement should feel sustainable. Target Rounds: 4–5+ rounds (Main), 5–6+ rounds (Fitness) . If athletes are resting betwee
4-13-26 - SoulShine Crossfit Daily
🟧 Push and Push Some More| 12:00 MAIN For Time (12 min cap) 3 Rounds 10 Thrusters — 95/65 lbs (43/29 kg) 12 Chest-to-Bar Pull-Ups 400m Run FITNESS For Time (12 min cap) 3 Rounds 10 Thrusters — 75/55 lbs (34/25 kg) 12 Ring Rows 400m Run Intention: Competition-pace conditioning. The thrusters echo today’s front squat theme at a lighter load. The run is the reset between rounds. Target Time: 9–11 min. If athletes finish under 8 min, the pull-ups were too easy. If they’re approa
4/11/26 - SoulShine Workout
Tim's Birthday WOD :) 30 Min EMOM - Work for 45 seconds (work to the Beeeeeeep) Run - to the gate and back Rope Climb Wall Walks Toes To Bar Battle Ropes Ski Erg Warmup - 15 min 800m run KB complex + stretch + waiter Horse + Cossack Tricep bands + rotators Skill work - 15 min Rope climbs Kipping
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