A. Bench Press (wk3/531) 5 Bench Press @ 75% 3 Bench Press @ 85% 1+ Bench Press @ 95% (As many reps as possible) B. 2 sets NFT: Rope Climb x 2-3 ascents GHD Sit-ups x 15-20 reps (Video) Weighted Plank Hold x 1 min Optional WOD: NYC Fittest WOD#3 3 ROUNDS FOR TIME: 500…
A. 3 x 5 : Front Squat + Push Press Spend 15 min warming up the movements & building to working weight B. LuRong Paleo WOD #7 20 Min Time Cap: Ascending Ladder of 3 – 5 – 7 – 9 – 11 reps Burpees Front Squats (95/65) (45/30) Push Press **100 M Farmers Walk…
A. Deadlift (WK3/Cycle1) 5 Deadlift @ 75% 3 Deadlift @ 85% 1+ Deadlift @ 95% B: Team Row for max distance Teams of 2-3 15 minute amrap of max distance row One person rows One person plank holds One person overhead medball hold When anyone stops planking or drop medball hold, person rowing must rotate….
A. Shoulder Press (Wk3/Cycle 1) 5 Press @ 75% 3 Press @ 85% 1+ Press @ 95% (As many reps as possible) B. AMRAP in 12 Minutes: 5 Shoulder-to-Overhead (65% BW) 10 Push-Ups 15 Double Unders Finish with – 2 minute hollow hold SAVE A PAIR. SAVE A LIFE. Barbells for Boobs is Saturday, October…
COME IN PREPARED AND READY TO LIFT A. Back Squat (Wk3/Cycle 1) 5 Squats @ 75% 3 Squats @ 85% 1+ Squats @ 95% (As many reps as possible) B. In teams of two, partners alternate to complete 4 sets each of: 15 reps Wall Ball 10 Toes to Bar 5 Burpee Box Jump-Overs Finish…
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…
A. Warm-up (Deck of Cards) B. Lift Up Luke AMRAP 5: 4 Power Cleans (155, 105#) 24 Double Unders 10 Pull-ups Working to unite CrossFit affiliates and athletes around the world behind a worthy cause, Lift Up Luke specifically seeks to raise $50,000 for the Autism Tree Foundation to support early diagnosis and treatment of…
A. Deadlift (Wk2/531) 3 Deadlift @ 70% 3 Deadlift @ 80% 3+ Deadlift @ 90% (As many reps as possible with GOOD form) B. Miss. Lippmann 27-18-10 reps of: Thrusters (95/65) SDHP AB Mat sit ups Lift Up Luke – Train Heroic Saturday Oct 19th @9am. Register here On October 19th, Lift Up Luke will…
A. Bench Press (Wk2/531) 3 Bench @ 70% 3 Bench @ 80% 3+ Bench @ 90% (As many reps as possible) B. For Time: 2k Row SAVE A PAIR. SAVE A LIFE. Barbells for Boobs is October 26th Our individual team members have combined to create this awesome fundraising team. Together we have…
A. 3 X 5 High Hang Clean (Power Position) + Power Clean Spend 15 min warming up and building to working weight B. LuRong Paleo Challenge WOD #6 12 Min Time Cap: Buy In : 100 Double Unders(L3), 100 Singles (L2 & 1) 5 Rounds 10 Power Clean 10 Ring Dips L 3 (145/100) L…
