A. Strength 5 Bench Press @ 65% 5 Bench Press @ 75% 5+ Bench Press @ 85% (Do as meny reps as possible) B. Benchmark WOD: “Annie” For Time: 50-40-30-20-10 reps of Double Under Ab-Mat Sit-Up BARBELLS FOR BOOBS In honor of Breast Cancer Awareness month, we will be hosting a Barbells For Boobs…
A. Strength 5 Deadlift @ 65% 5 Deadlift @ 75% 5+ Deadlift @ 85% (As many reps as possible without losing form) B.8 alternating sets of 20 seconds on/10 seconds off of: Deadlifts (225/155) Pushups *Scale Deadlift weight to 60% of your 1RM from Part A Artcile: Fall seasonal produce guide- StupidEasyPaleo.com Fundamentals Make…
As was mentioned during the classes last week, you will be using the following spreadsheet to calculate your working weights in the Squat, Dead Lift, Shoulder Press and Bench Press over the next several weeks: CFG Strength Program Tracking. You must input your current 1RMs into the first page of the spreadsheet. If you are…
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…
“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010…
LuRong Paleo Challenge WOD #4 50 Thrusters 50 T2B 10 min time cap. Must complete 50 thrusters before moving onto T2B. MEN Level III (3) 50- 95 lb Thrusters 50- Toes-to-Bar Level II (2) 50- 65 lb Thrusters 50- Ab Mat Sit-Ups Level I (1) 50- 45 lb Thrusters 50- Anchored Ab Mat Sit-Ups WOMEN…
6 rounds for time of: Run 400 meters 25 Burpees CrossFit.com WOD (MONDAY 130930) Barbells For Boobs In honor of Breast Cancer Awareness month, we will be hosting a Barbells For Boobs event. Come join us OCT 26th, in performing “Grace” as a fundraiser to benefit Mammograms in Action. Please visit our team fundraising page…
A. Deadlift 5-4-3-2-1-1-1 In 20 minutes build to a 1 rep max B. 600m Run x 2 -Rest as needed between efforts. Anthony M,
A. Push Jerk 3-3-3-3-3 (Demo) (Adv – move up to heavy 1 rep) B. Benchmark WOD “JT” Complete rounds of 21, 15, and 9 reps of: Handstand Push-Ups Ring Dips Push-Ups Shoulder Press, Push Press, Push Jerk by Jason Khalipa (video) CrossFit – Annie Sakamoto Does “J.T.” (video) Wendy, Flex on…
A. Front Squat 2-2-2-2-2 B. “Bring Sally Up” 135/95 Every time you hear “Bring Sally down” you back squat and hold the bottom position until you hear “Bring Sally Up” then you stand. You then back squat again once you hear “Bring Sally Down.” Repeat this until the song is completed. Barbell remains on…
