You guessed right! It’s Fran time! Skills: Work on Thrusters and Kipping Pull-ups WOD: Benchmark! “Fran” 21-15-9 reps of: Thrusters, 95/65# Pull-ups CrossFit – Mel Ockerby’s 2:38 Fran – video Congratulations to Nicole Scauri, for winning First Place and Sara Komonchak aka Shorty Rock, for placing 2nd in the 30th ANNUAL BROOKLYN-KINGSBORO ARMWRESTLING CHAMPIONSHIPS. Way to represent CrossFit Glendale!!!
Open Floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. And don’t forget about your Mobility. Good Luck to Nicole Scauri representing CrossFit Glendale at the New York Arm Wrestling Event tomorrow. Nicole placed 1st in her weight class at the Big Apple…
WOD: “Deck of Cards” Spades = Box jump 24/20” Hearts = Wall Ball 20/14lb Clubs = KB Swings, 24/16kg Diamonds = Air Squats Joker = 500m Row This WOD is a team effort. First team to finish wins. Each team will go through a deck of cards by performing the movements listed. As cards are flipped…
Bench Press 3-3-3-3-3 Then; Run: 8×200 meters, Rest 90sec between Intervals Watch the Video: “Proper Bench Technique” with Sweatt and Laura Phelps-Sweatt Vita, Med Ball Cleans
Skill: Sumo Deadlift High Pull Then; As many rounds as possible in 15 mins of: 4 Handstand Push-ups 8 Sumo Deadlift High-pulls 95/65 lbs 12 Box Jump 24/20″ Sumo Deadlift High Pull -Demo
Skill:Front Squat Strength:Front Squat 5-5-5 Then For time: 1000m row 100 sit ups Front Squat demo
Benchmark!!! “Helen” 3 rounds for time of: 400 meter run Kettlebell swing, 21 reps, 24/16kg Pull-ups, 12 reps “Helen” Demo CrossFit Molly and Roxy, Hanging out at the Box!
Warmup: Burgener Warmup (PVC) Down, Up, Shrug Down, Up, High Pull Muscle Snatch Snatch Drops, 2″, 4″, 6″, Full Hang Snatch, 2″, 4″, 6″, Full Skill: Hang Snatch Training: 5 rounds for time of: 10 Hang Power Snatches 95/65 lbs 30 Double Unders Post total time. Nutrition: The Paleo Quick Start Guide, and the Shopping List to help get…
The short version of the CrossFit dietary prescription: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. More details on the CrossFit dietary prescription: Protein should be lean and varied and account for about 30% of your total caloric…
Open floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. This class will be dedicated to practice a skill/movement we use in our daily workouts that is currently the weakest link. For example, you may want to spend this time to do some extra…
