Mainsite WOD: Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Reminder: Saturday, October 20th we are doing the charity event Barbell for Boobs, starting at 9am. Join us in supporting this great cause! “Every morning in Africa a gazelle wakes up. It knows…
Skill & Practice: Deadlift and Handstand Pushups “LuRong Paleo Challenge Performance WOD 3” AMRAP in 7 minutes: 1 Deadlift 1 Handstand Pushups 2 Deadlift 2 Handstand Pushups Climb the ladder as high as possible in 7 minutes Men’s Rx – 225 lb Deadlift, Hand Stand Push Ups Men’s Scaled – 155 lb Deadlift, Hand Release Push…
WOD: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight…
Skill: Push Jerk / Sumo deadlift high-pull Strength: Push Jerk 3-3-3 WOD: 15-12-9-6-3 reps of: Sumo deadlift high-pull Push jerk Post total time. *Scaling Options Will Be Available* Jonathan, Post WOD recovery!
Open Floor: 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 and get it done. …
Partner WOD: 1 mile of running (2 8oos) 80 Thrusters (95/65) 60 Burpees 40 Swings (53/36) 20 partner wallballs 1 mile of running *Scaling Options Will Be Available* Sara, aka Shorty!!!
A)Back Squat 3-3-3-3-3 Build to a 3RM B) “Baseline” For time: 500mRow 40 Air Squats 30 Ab mat sit ups 20 HR push ups 10 Pullups “Squat To Love, Live To Squat” How Anthony Bainbridge took his squat from 425 to 495 at a bodyweight of 165 pounds in 61 days -CrossFit Community Diana, KB swings
Skill and Practice: Snatch Balance – (video) WOD: 3 rounds for time of: 400 m Run 30 Box Jump (24 in.)s 30 Kettlebell Swings 24 kg *Scaling Options Will Be Available* Post total time. Every year, Mammograms In Action, a Southern California based non-profit, hosts a unique athletic competition called “Barbells for Boobs” to raise funds in…
Part 1 LuRong Paleo Challenge – Performance WOD 2 Men’s/Women’s Rx – Max Pull Ups with 6 UNBROKEN attempts in 8 minutes Men’s/Women’s Scaled – Max Pull Ups with Resistance band in 6 UNBROKEN attempts in 8 minutes (any band up to the Black band is allowable). Scores must be submitted by Sunday, October 14th. Stay…
Pre WOD: 5 Minute Plank Hold Benchmark WOD! “Karen” 150 Wall Ball shots for time (20/14) *Scaling Options Will Be Available* Reading Corner 6 Ways CrossFit Can Benefit Runners – Competitor How to eat more vegetables– MarksDailyApple. Cara aka Superstar!
