“The Crossfit Total” Back Squat – 3 attempts to a 1 RM Shoulder Press – 3 attempts to a 1 RM Deadlift – 3 attempts to a 1 RM Post Your Total Score. Article: Spaghetti and Meatball Cupcake – CrossFit Journal( Nutrition) Even Angels Need CrossFit – CrossFit Duki, Overhead Squats
A. Weighted Pull-ups, find your 3RM in 15 min B. 21-15-9 reps, for time of: Burpee Kettlebell Swing, 24/16kg Box Jump, 24″ Post time to comments. Barbra, Deadlifting!
A. Dynamic Warm Up B. 3 Power Cleans + 1 Push Jerk 3 Power Cleans are touch and go After your 3rd Power Clean, perform 1 Push Jerk C. Benchmark: “Grace” 30 Clean & Jerks for time (135/95) Post time to comments. Article: Food For Thought – CrossFit Journal (Nutrition) “If you can’t fly then…
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…
In teams of two, you and your partner will move through five stations trying to score as many reps as possible in the following movements: 60 seconds of Wall Ball Shots 20/14# 60 seconds of Rest 60 seconds of Power Cleans 135/95# 60 seconds of Rest 60 seconds of Russian Lunges 60 seconds of Rest…
For time: 150 KB Swings (24kg/16kg) 15 Box Jump penalty every time you break your swings Post time. Jonathan, Kettlebell TGU
A. Hang Squat Snatch 5-5-5 (Demo) B. 3 rounds for time of: 50 Double-unders 25 Wallball 20/14# (Scaling Options Will Be Available From Your Coach In Class) Ed, Turkish Get Up Practice
A. Skill,Turkish Get-Up. B. “Tabata Something Else” Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals…
A. Deadlift 3-3-3-3-3-3 Build to a 3rep Max B. For time: Row 1000 meters 50 Deadlifts 225/155 30 Burpees Jump on 45# plate Scale Deadlift weight to 60% of your 3RM. Article: America Does CrossFit, So You Probably Should Too Broadway actor aims for regional CrossFit competition – CrossFit Community Merrie,
Benchmark! “Fran” 21-15-9 reps of: Thrusters (95/65) Pullups Post time to comments. (Scaling Options Will Be Available From Your Coach In Class) Videos: CrossFit – Mel Ockerby’s 2:38 Fran Rich Froning Does Fran – CrossFit Games 2012 Fran, L-Sits!
