“Filthy 50″ 50 Box Jumps (24″/20”) 50 Jumping Pullups 50 Overhead KB Swings (16kg/12kg) 50 Steps, Walking Lunge 50 Knees to Elbows 50 Push Presses (45#/35#) 50 Hip Extensions 50 Wall Balls (20#/14#) 50 Burpees 50 Double Unders (sub = 150 singles) Scale to 30 reps of each movement if 50 will take longer than…
Practice: Hollow body Holds and Kipping A. Shoulder Press 3-3-3-3-3-3 B. “Little Nicole” 10 Min Amrap 400m Run Max Pull-Ups Score total number of pull-ups completed in 10 minutes. Rules: Start with a 400m run. Perform max rep pull-ups until you no longer can stay on the bar. Chin should clear the bar and there…
A. Back squat – 20 reps unbroken ** You must increase load 5 to 10# 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….
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…
Starting today at 2PM, we will be eating, drinking and watching the World Series Of Exercise! Get your workout in, and then let’s really get after it! 9am and 10am classes Partner WOD 1200m medball run 50 Burpees 100 Thrusters (95,65) 50 Burpees 1200m medball run Partners can partition the reps as they choose. Onika,…
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
