Fitness – Performance A. Establish a max heigh box jump B. W/a Partner You go I go 12 Rounds AFAP 250M Row 10 x Goblet Squats @ 1.5 pood/1 pood 20 x Russian Swings …immediately after completion… 10 Rounds w/a Partner You go I go 10 x Dips Sport A. 3K Row – Recovery...Read More
5:30 INTERMEDIATE KB A. 5 ROUNDS 1 TGU L 5 KB FRONT SQUATS L 1 TGU R 5 KB FRONT SQUATS R B. 2 LADDERS OF SWING/SNATCH FROM 1R/1L UP TO 5R/5L Alternating between 1-hand swings and snatches with the same hand, progress up the ladder from 1R/1L up to 5R/RL. One rep with...Read More
“Why do you train?” -Nate Dunfee With the 2013 CrossFit Games Open coming to a close I think it’s a perfect time to take a moment to step back and evaluate things. How did you perform? What did you learn? Did you enjoy it? What is your plan now? I don’t know about...Read More
Fitness A. Clean Progression AMRAP 8 Mins Pos 1 Pos 2 Pos 3 B. 12 Min AMRAP 6 x Cleans or Deadlifts 9 x Pull-ups/Ring Rows 12 x Sit-ups Performance A. 5 x 2 – Clean + Front Squat w/3 Min Rest B. 12 Min AMRAP 6 x Power Cleans @ 135lb/95lb 9 x Pull-ups...Read More
http://www.youtube.com/watch?v=miLNBSC6QSE&feature=youtu.be A. Speed/Agility- 8 Sets w/1 Min Rest 10 x Lateral Jumps @ 24inch/20inch 10M <-> Shuttle Sprint x 3 B. STRENGTH (Day 2/Week 2) Clean & Jerk – 4 x 3 Power Cleans from Low Blocks – 3 x 3 Power Jerk – 3 x 3 Dumbbell Power Cleans – 3 x 5 Weighted...Read More
Fitness A1. Back Squat – 3 x 8 A2. Pull-overs – 1 x 20 B. AFAP 10-9-8-7-6-5-4-3-2-1 Russian Swings Burpees Wallballs x 2 Performance A1. Back Squats – work up to a 4 rep squat A2. Pull-overs – 1 x 20 B. AFAP 10-9-8-7-6-5-4-3-2-1 Deadlift @ 225lb/135lb Burpees Wallballs x 2 @ 20lb/10lb Sport A....Read More
5:30 INTERMEDIATE KB CLASS A. 10 ROUNDS DOUBLE KB COMPLEX 2 CLEANS, 1 PRESS, 3 FRONT SQUATS This workout should be done with a partner in a You Go/I Go format. Rest periods between rounds should be 30-60 sec. if done without partner. B. 3 LADDERS AFAP PUSH UP LADDER FROM 1-5 WITH 6 DOUBLE...Read More
A. CFP – Daily WOD B. STRENGTH (DAY 1/Week 2) Strict Press – 3 x 10 Bench Press – 3 x 12 Bentover Rows – 2 x 14 Straightbar Curls – 2 x 10 Back Squats – 1 x 20 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-overs – 1 x 20 ...Read More
