In teams of 2, alternating full rounds, complete as many reps and rounds as possible in 8 minutes of: 3 Deadlifts (225/155 lb) 6 Box Jumps (24/20″) 9 Pull-ups Rest exactly 2 minutes, and then: In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes of: 10…
A. Snatch practice B. 2k Row for time Sign Up for 2013 SUMMER NUTRITION 30-DAY PALEO CHALLENGE! (JUNE 1ST-JUNE 30TH). Email Oren@cfglendale to reserve a spot. Chad Vaughn, 285lb Snatch
A. Front Squat: 20 min to establish a 3RM B. EMOM14 – Alternating 15 Wall Balls 20/14# 10 Toes to Bar C. AMRAP in 2 minutes of Ring Rows “Happiness and Intellectual Pursuits” with Elisabeth Akinwale, (Video)
A. Take 20 minutes to work up to 1 rep max Push press B. Tabata mash-up of: SDHP, 95/65 Burpees Articles: Why Women Should Not Be Afraid of Gaining Muscle (part 1)– Charles Poliquin CrossFit Central Unity – Video Liz,
A: 2 minute Hollow Hold B. “Flight Simulator”: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 reps of: Double Unders (unbroken) you MUST stop b/t sets you CANNOT skip singles in b/t sets *If you are struggling with unbroken double-unders, your workout is: ”Rhiannon”…
Reminder: The only workouts today will be held at 9:00a and 11:00a. This class is uncapped, so let’s honor those who have made the ultimate sacrifice for our country! Today’s Workout: “MURPH” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of…
No Classes Today- We Are Closed Reminder: Tomorrow there is only 9am and 11am class , we are doing Murph. WOD: MEMORIAL DAY MURPH – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH http://mdmfundraiser.com/ Our Spring Nutritional Challenge is starting June 1st! Below are…
In teams of 3 move through each of the following stations Station 1: Max Deadlift in 10 minutes Each team member attempts to find a 1 rep max deadlift. Score for this station is the total of all three athletes’ best lifts. Station 2: AMRAP KB Swings in 10 minutes Complete as many KB Swings…
2013 Spring/Summer Nutrition 30-day Paleo Challenge! (June 1st-June 30th) Paleo challenge- Guidelines As CrossFitters we love numbers, so yes we will have a point system. The goal of this challenge is to change the way you think about food. Hopefully at the end of this challenge Paleo will no longer feel like a diet but rather…
A: Practice: Bar, Ring Muscle-ups 3-6 or As many reps as possible in 2 minutes of: Burpee Muscle Up (rings) Alternating Pistols x 12 reps (6 each) Rope Climbs x 2-3 ascents (wear your socks) B: “Tail Pipe” 3 rounds each partner, for time of: One partner rows 250m while the other is holding…
