Tag

crossfit

9.5.15

9am Unloaded 10am CrossFit
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9.4.15

FREE FRIEND FRIDAY! Skill: 9 Minute EMOM Minute 1 – 30 second handstand hold Minute 2 – 30 second pull up Minute 3 – 30 second overhead squat hold For handstand, use wall or practice in open space. Scale to plank. For pull up, 15 second concentric, 15 second eccentri
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9.3.15

For time: 100 Double Unders *3 minute time limit Rest As Needed For time: 1000 Meter Row Supplement: 3-5 Rounds 20 second V hold 10 seated leg raises, slow 20 twists, no load/touch floor 40 flutter kicks *Attempt to move on to the next round with no rest, all movements slow and under
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9.2.15

Overhead Squat 8-8-8. From the rack. Perfect form. Four Rounds for time of: 5 Barbell Snatch 95/63 1 Rope Climb, 15′ Run 200 Meters RX+=135/83 Squat Snatch, legless rope climbs Supplement: 3 Rounds: 8 Lateral Box Step ups w/ pause 53/35 8 Overhead Sit Ups per side 53/35 8 Single
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9.1.15

10 Muscle-Ups 20 Deadlifts (225/155) 30 Box Jump-Overs (24”/20”) 40 Kettlebell Swings* (24/16 kg) 50 Double-Unders 50 Calories of Rowing on Concept 2 50 Double-Unders 40 Kettlebell Swings* (24/16 kg) 30 Box Jump-Overs (24”/20”) 20 Deadlifts (225/155) 10 Muscle-Ups Scale muscle ups to
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8.31.15

“Fran” For Time: 21-15-9 Reps of: Thrusters 95/65 Pull Ups Supplement: 15 Minute EMOM Minute 1 – 20 second Holllow hold + 20 hollow rocks Minute 2 – 20-40 Double Unders, UB Minute 3 – Handstand 30 Seconds
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8.28.15

Power Clean 5-5-5. As heavy as weight allows. Focus on technique and speed before adding weight. Deadlift 2-2-2-2. 65-75-85-95% It is VERY important to stick to your percentages. Failure to do so will reap less results. “QuadWOD 11″ For Time: Row 50/35 Calories 40 Front Ra
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8.27.15

“The 30’s” For Time: 30 Toes to Bar 30 Box Jump Overs 24/20″ 30 Kettlebell Swings 53/35 30 Burpees 8/7′ 30 Pull Ups 30 Box Jumps 30 yards of rope climbing (six 15′ climbs) 30 Walking Lunges 53/35 30 Goblet Squats 53/35 30 Calorie Row RX+ = 70/53, Ch
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8.26.15

Push Press 2-2-2-2. 65-75-85-95% The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day. Don’t “save it for the workout”. THIS is the workout. L-Sit 1-1-1. 3 attempts at Max Effort L-Sit on a 2 minute cl
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8.24.15

Back Squat 2-2-2-2. 65-75-85-95% The last set will be very hard. Rest enough to make the set. You should probably play this song before your last set: Handstands. Between squat sets, work on handstands, handstand walking, etc. Have fun & challenge yourself. Run 800 Meters 80 Wall
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