3min. of Cardio: Round 1: Row @70% Round 2: Tabata Row/Bike/Run/Ski/Versa (20sec HARD x 10sec EASY) Round 3: 10sec ALL OUT x 20sec EASY 3min. AMRAPs of Muscle: Round 1: 10 Russian KB Swings + 10 KB Goblet Squats Round 2: 10 Bicep Curls (Barbell) + 10 Band Tricep Exts Round 3: Max Wall Balls…
9mins; 20 Mountain Climbers 15sec Passive Bar Hang 6 Dumbbell RDL 30X0 (keep both feet on floor) 10 Tuck Ups 15sec Bent Hollow Hold Then.., Every 3min. x 10 Rounds: 10 Cal Bike / Run 10 Cal Row / Ski / Versa 6-10 Toes-To-Bar 3 Deadlifts (see below) *Rounds 1,2,3,4 is 40% Rounds 5,6,7,8 is…
3 Sets: 30sec Forearm Plank 10 Side Plank Rotations/side 6-8 Jefferson Curls 3030 Tempo 10 Ring face pulls Then…, Back Squat 3331; 3,3,3,3; rest 60sec *Build from last week Then.., 3 x 2min AMRAP of; 6 Box Jump Step Down 24/20 6 DB Push Press 50/35 2min Rest 2min Rest…. Then, 3 x 2min AMRAP…
Don’t forget to submit your score for 19.1 no later than 8pm tonight! HERE 10min. AMRAP: 1min. Plank “buy in” 25 Russian KB Swings 70/53 25 Sit-Ups (Feet anchored on KB) 25 Russian Twist 1/1 *Only doing the plank once, then it’s a 9min. AMRAP of the rest. Then.., Snatch EMOM x 10min. 3 Power…
3 Sets 6-8 Half Kneeling Single Arm DB/KB Press @ 2111 tempo 12 Banded Monster Walks (forward and backward) 30sec Side Plank/side rest as needed between sets Then.., Complete 3 Sets of; Barbell Z Press @31X1; 8,7,6; Superset.., DB RDL @4111; 6-8reps; Then.., Complete 3 Sets of Incline DB Bench Press @31X1; 6-8reps; Superset.., GHD…
Complete 10 sets Bike 1min 10 Alt Step Ups 40 Single Unders 10 Abmat Sit Ups Run/Ski 200m 4 Half Kneeling KB Clean and Windmill Press / side rest 60sec *If you haven’t completed 19.1 yet. Get it done!
5 Sets Not For Time 20sec Handstand Hold 15sec Star Side Plank 30sec Kettlebell Dead Bug *10min Cap Then.., Close Grip Bench Press 3,3,2,2,1,1; build to a max by the last set; rest as needed 15min. EMOM: Min. 1) Max Cal Assault Bike Min. 2) Max Cal Row/Versa Min. 3) Max Cal Ski Erg/Run Min….
2019 CrossFit Open!!! Friday Night Lights starts this Friday. Make sure you register for the open. You will be doing the workouts anyway. You can register clicking here: CrossFit Games Open Registration Once you have registered, select “CrossFit Glendale” as your Affiliate. Should you have questions about participation or how to register, please speak with one…
2019 CrossFit Open! It is that time of year again! The first workout of the 2019 CrossFit will be released Thursday, February 21st. We hope to have our biggest participation EVER this year and have as many of you as possible to join in on the fun. You can register as a member of our…
