A. Power Clean & Push Jerk In 20 minutes build to a 2 rep max B. Benchmark “Grace” For time: 30 Clean & Jerks (135/95) *Use a weight you can finish the workout in under 10 minutes. This should be a fast effort, but technique remains paramount. SAVE THE DATE!!! One Year Anniversary…
For time Row Team 10k Teams of 3. Alternate every 250m. CrossFit – Tips From a Silver-Medalist Rower (video) CrossFit – Never Half-Assed: Ron Gellis (video) Andy and Chrissy @ The CrossFit Games!
A . Skill: Power Snatch 2-3 sets of 5-10 touch and go reps. Goal is to determine weight used for workout. B. Benchmark “Randy” For time: 75 Power Snatches •Men’s Rx- 75lbs •Men’s Scaled- 45lbs •Women’s Rx- 55lbs •Women’s Scaled- 30lbs SAVE THE DATE!!! One Year Anniversary Celebration….. We wish to invite you all…
A. Back Squat – 20 reps UNBROKEN!!! ** You must increase load from last week. Here are a few things to keep in mind: -Stay tight – your poor form will surely degrade with such high reps. -Take two or three breaths between reps. You’ll need the oxygen, this isn’t a sprint. If you can…
“Vita” For time 7 CTB Pull ups 34 Burpees 400m Run 21 Thrusters 800m Run 21 Clean Thrusters 400m Run 34 Burpees 7 CTB Pullups
SAVE THE DATE!!! One Year Anniversary Celebration….. We wish to invite you all to our Crossfit Glendale box on August 03, 2013 beginning at 3pm until whenever to celebrate our 1st year anniversary. We will provide food, refreshments, a decorative atmosphere and even a DJ!!!! RSVP Todays WOD In Teams of 2 – For time…
A. Bench Press 5-5-5-5-5 B. Take 15-20 minutes to cycle through and practice various gymnastics skill a that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or HSPU, L-Sits x 30-60 seconds, L-Pull-Ups, Muscle-Ups, Rope Climbs etc… Article; 6 OLYMPIC WEIGHTLIFTING HABITS TO BREAK…
For time: 100 Squats 30 Box Jumps, 24/20 30 Kettlebell swings, 32/24kg 30 Sit-ups 30 Power cleans, 30 Burpees 30 Wall-ball shots, 800 meter run SAVE THE DATE!!! One Year Anniversary Celebration….. We wish to invite you all to our Crossfit Glendale box on August 03, 2013 beginning at 3pm until whenever to celebrate our…
A. Take 20 Minutes to find your 1RM Deadlift (focus on setup position, keeping tension in hips and bar close to legs-If you lose back position, go lighter) B. 3 Rounds For Time: 15 Deadlifts (45% of your 1RM) 12 Pull-Ups 9 Burpees Finish with 800m Run GINA,
