A. Take 20 Minutes to establish a 1 rep max Back Squat B. 3 Rounds 3 Min AMRAPS 5 x Thrusters @ 95lb/65lb 10 x Burpees 20 x DU 2 Min Rest after each round -Post results under comments Read More
Holiday PR Challenge Who: All CFP members Challenge: How much STRONGER and FASTER can you get in 5 weeks? Challenge Prelims: Week of December 3rd, Test your Max Snatch, C&J, and 2K Row during the daily gym programming for Monday and Wednesday. Challenge Finals: Saturday January 12th 2013 @ 9am. Prizes: TBA ...Read More
A. Pause Front Squats (3 sec Pause 1st rep only) – 5 x 3 w/2 Min Rest B. 5 Rounds AFAP 10 x Power Cleans @ 115lb/85lb 20 x Wallballs @ 20lb/14lb 30 x Double-unders -Post results under comments Read More
A. Take 15-20 Minutes to establish a heavy hang Snatch (Above the knee) B. 8 Min AMRAP 8 x T2B 8 x Kettlebell Swings 8 x Burpees C. 3 x 30 Sec Side Planks (R/L) -Post results under comments Read More
A1. TGU – (Heavy) – 3 x 3 (R/L) w/30 Sec Rest A2. Ring Rows (Feet on box) – 3 x ME w/30 Sec Rest A3. Bulgarian Split Squats – 3 x 10 (R/L) w/30 Sec Rest B. Annie 50-40-30-20-10 Double-unders Sit-ups -Post results under comments Read More
A. Back Squats – 4 x 8 w/2 Min Rest B. 5 Rounds 2 Min AMRAP 10 x Lateral Box Jumps @ 24inch/20inch 10 x Wallballs @ 20lb/14lb Rest 1 Min -Post results under commentsRead More
A. Take 15 Minutes to establish a 1 rep max Jerk behind the neck Demo Video B. 3 Rounds AFAP 10 x Clean&Jerks @ 135lb/95lb 20 x Hand Release Push-ups or Ring Push-ups 30 x Double-unders (12 Min Cap) C. Mobility and core work -Post results under comments Read More
A. Take 20 Minutes to establish a 3 rep Max Front Squat B. Cindy 20 Min AMRAP 5 x Pull-ups 10 x Push-ups 15 x Squats -Post results under comments Read More
The beauty of CrossFit is its universal scalability. The same workout can be performed by Grandma as by an Olympic athlete, where the only difference is intensity and load. These workouts vary by degree not kind. A good coach knows exactly how to scale a workout for athletes with varying levels of fitness and/or athletes...Read More
