A. Clean, find your 1RM, or practice technique. (demo) B. Tabata AbMat Sit-Ups Rest 1 min Tabata Russian Lunges The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. Video: “Bring the Noise” with Jon…
A. Skill practice Muscle Ups (work on progressions)/ Pullups B. For time: 10 Muscle Ups 30 Box Jumps (24/20) 8 Muscle Ups 24 Box Jumps 6 Muscle Ups 18 Box Jumps 4 Muscle Ups 12 Box Jumps 2 Muscle Ups 6 Box Jumps Post time to comments. Scaling Muscle Ups: If unable to perform Muscle…
A. Back Squat (Low Bar) 3-3-3-3-3 B. For time 2 rounds of: 25 Thrusters 95/65 lbs 13 Burpees 30 Double Unders Article: The Paleo Starter Kit, Part II: “The Paleo Scramble”, A Basic Technique For Real-World Cooking Low Bar vs High Bar Squatting – 70’sBIG Happy Birthday DuKi,
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller and get…
CFG Paleo Challenge Benchmark #2 “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop…
A. TGUP, 2 reps each hand without putting the weight down. B. 3 rounds for time of: 25 Kettlebell Swings (24/16kg) 75 Double Unders 25 Knees to Elbows Article, “Eat Like A Predator, Not Like Prey”: The Paleo Diet In Six Easy Steps, A Motivational Guide Rafael,
Benchmark! “Lynne” 5 rounds: Bodyweight Bench Press, Max Reps Pullups, Max Reps Take no rest between Bench Press and Pullups. Rest 3 minutes after Pullups. Goal is max. Scaling: Bench Press: If you cannot Bench Press your bodyweight, scale to a weight that allows you to complete 10-15 reps on your first set. Pullups: If…
Deadlift 3-3-3-3-3 reps *Use the heaviest weight you can for each set. Rest as needed between sets. “CrossFit Games Update: February 19, 2013” – Rest for exercise – bboyscience.com (article) Tara, Overhead Walking Lunges
A. Overhead Squat 5-5-3-3-1-1-1 B. 5 rounds for time of: 20 Overhead Walking Lunges, 45/25# 20 Weighted Sit Ups, 45/25# Highlights From The 2012 Reebok CrossFit Games – CrossFit Games Rory,
CFG Paleo Challenge Benchmark #1 A. In 7 Minutes Row 1000 Then in the remaining time perform as many rounds as possible of: 10 Burpees 15 Kettlebell Swings Male weights: 24k, 20k, 16k Female weights: 16k, 12k, 8k B. 3 rounds NFT of: Skin-the-cat, 3 reps L-Sit on parallettes, 30 sec 2013 CrossFit…
