A. Four sets of: Weighted Pull-Ups x 3reps Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) B. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Box Jumps 30/24′ Then rest 5 minutes . . . As many rounds and…
A. Push Press (Clean from the floor) 10-10-10 B. AMRAP in 10 Minutes: 60 Double Unders (120 singles) 10 Hang Power Cleans (155/105) 31 Air Squats Finish with: AMRAP in 2 Minutes: GI Jane Pull-Ups Article: For Big Mike & a few others dealing with Wrist Pain – Tabata Times Hope for Cures – Saturday,…
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…
Happy Birthday Sara aka Shorty and Anthony!!! Teams of 2 A. AMRAP in 6 Minutes: 6 Deadlifts 7 HR Push-Ups B. AMRAP in 8 Minutes: 40 Jumping Lunges 27 Ab Mat sit-up C. For time: Thrusters 73reps(f)/86reps(M) *Only one person is working at a time. All exercises can be broken up however you like (obviously…
A: Every minute on the minute for 10 min: 2 Hang Squat Snatches B. 3 rounds Not For Time Weighted good mornings, 8-10 reps Bulgarian split squats, 8-10 reps each leg L-Sit, 20 sec Articles; “My mommy’s an athlete.” How to fall asleep fast Tara,
Paleo Challenge Benchmark WOD Workout #1 – Row 1k – Time Trial Rest 5 minutes Workout #2 – 100 Wall Balls For Time Rest 5 minutes Workout #3 – 50 Burpees For Time Record all efforts separately. *Scaling options will be available from your coach in class. Hope for Cures – Saturday, July 6th We’ll…
A. Close Grip Bench Press 5-5-5-5-5-5 Sets 1-3: Warmup sets, easy Sets 4-6: Working sets, tough B. 2 x 400m Farmer’s Carry (53’s/35′s) “Proper Bench Technique” with Shane Sweatt and Laura Phelps-Sweatt (video)
Skill: Kipping Pull-Ups For Time: Run 800m 40 KB Swings (53/35) 20 Pull Ups Run 600m 30 KB Swings 15 Pull Ups Run 400m 20 KB Swings 10 Pull Ups Finish with : AMRAP in 2 Minutes AB Mat Sit-Ups Glen Pendlay on Weightlifting and CrossFit – video
“The Chief” Max rounds in 3 minutes of: 3 Power Cleans(135/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. “The Magic Meal” – [video] “Fight or Flight” with Drew Canavero – [video] Sara and Oren with Kelly Starrett at CrossFit Mobility Certification with Kelly Starrett.
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…
