A. Work up to 1RM Hang Snatch (Demo) B.3 rounds for reps 1 min ME plate ground to overhead, 45/25 1 min ME overhead lunge, 45/25 1 min ME burpees onto plate – rest 1 min- C. Accumulate 3min Plank hold (elbows) The Benefits if Bulletproof Coffee– Article Ask the Doc: I Have…
Open Floor 10am-1pm: 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…
A. Back Squat 1X5@60% 1X5@65% 1X5@70% 1X5@75% 1×5@80% -rest 2:00. B. 8 min AMRAP 5 Box Jumps, 30/24″ 10 Sit-ups 15 Hand Release Push-ups 20 KB Swings, 24/16kg Air Squat with Chris Spealler (video) How Heavy is Too Heavy? Choosing Training Weights Cathletics CrossFit Cheaters Anonymous: “Rx’ing” WODs CrossFit 781 CrossFit Glendale Throwdown Competition – January 2014!!!…
Three rounds of: Burpees Power Snatch 75/55 Box jump, 24″ box Thruster 75/55 Chest to bar Pull-ups (sub Pull up/ring rows) Fight Gone Bad format. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does…
9a and 11a classes only today. “Turkey Day” 60min As many points as possible!!! In teams of 3, you will have 60 minutes to accumulate as many points as possible by completing the following movements: Gymnastics Movements 20 sit ups = 2pts 1 rope climb = 5pts 10 pull ups = 5pts 20 push ups=…
Row Row Row Your Boat “Team 10k Row” Teams of 3 Switch every 250m (If team of 2, scale to 6500m with a 1 min. rest for the ghost rider 3rd teammate.) CFG BBC: 7pm only *Holiday Schedule* Thursday 9am and 11am Classes Only Friday Closed Nicole and Duki, Final Heat Belle…
CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 155/105 pound Deadlift, 9 reps 12 Push-ups-Hand release 15 Box jumps, 24/20″ box Accessory – 3 x 15 GHD Sit Ups CFG BBC: 10am/7pm *Holiday Schedule* Thursday 9am and 11am Classes Only Friday Closed Kristin, Belle of…
A. Push Press – 5RM B. For time: 50 KB Swings 24/16kg -then- 21-15-9 Wall Balls, 20/14# C2B Pull-ups *Holiday Schedule* Thursday 9am and 11am Classes Only Friday Closed Amazing Athletes. Amazing Performances. Amazing Team!!! Congrats to all the CF Glendale ladies that performed this past weekend at the Belle of Bayside Competition….
1000m Row (Time) Max Effort 1000m Row – Three minute rest – 1000m Row (Time) Max Effort 1000m Row – Then – Metcon (Time) 7 rounds 7 Overhead Squat (135/95) 7 Toes to Bar
