A. Deadlifts – 5 x 3 w/2 min Rest B. 5 x 3 Minute AMRAPS: 3 x Deadlifts @ 225lb/185lb 6 x Burpees 9 x Sit-ups 3 minute rest after each round C. 3 x 10 Back Extensions -Post results under comments Read More
A. 10 minutes to establish your Max Effort Broad Jump B. For time: 1000M Row or 800M Run 5 Rounds 15 x Pull-ups 15 x Wallballs 20lb/14lb 15 x Walking Overhead Lunges 45lb/25lb 1000M Row or 800M Run C. 3 x 15 GHD Sit-ups -Post results under comments Read More
A. Push Press – 4 x 2 w/2 min Rest B. Jack 20 Minute AMRAP 10 x Push Press 115lb/85lb 10 x Kettlebell Swings 1.5pood/1pood 10 x Box jumps 24inch/20inch C. Mobility -Post results under comments Read More
-Survival of the Fittest Rochester will be happening this Saturday from 9 am – 5-6 pm, there will be no classes that day. Please join in to either compete as an Rx’d or scaled individual or volunteer for this great event! Click here for more info! –RKC (Russian Kettlebell) instructor Cory Felderman will be running all...Read More
A. Take 15 Minutes to establish a 1 rep max Deadlift B. For total time: 800M Run … and then.. 5 Rounds of: 10 x Ring dips or Push-ups 25 x Unbroken Russian Swings 2 pood/1 pood 50 x Double unders – 150 singles C. 200M – Sled Pulls WestSide...Read More
A. CrossFit Open WOD 12.5 Complete AMRAP for 7 minutes of the following rep scheme: 3 x Thrusters 3 x Chest to Bar Pull-ups 6 x Thrusters 6 x Chest to Bar Pull-ups 9 x Thrusters 9 x Chest to Bar Pull-ups 12 x Thrusters 12 x Chest to Bar Pull-ups 15 x Thrusters 15...Read More
[youtube=http://www.youtube.com/watch?v=pl1B8VjpQsw&feature=youtu.be] 1. In general what is your background? I played high school sports (basketball, golf) and recently started running a 10K a year. 2. Age/Occupation: 39, Cardiac Sonographer (Mayo) 3. How did you get to know about CrossFit, how did you start? I was introduced to CrossFit by Annalissa Johnson dog trainer extraordinaire and CrossFit...Read More
A. Perform the following for total time: 1000M Row or 800M Run Rest 3 minutes 4 Rounds AFAP 15 x Burpees 20 x Russian Swings 2/1.5 poood Rest 3 minutes 60 x Wallballs 20lb/14lb Rest 3 minutes 4 x <-> Sprint 30 sec rest 3 x <-> Sprint 30 sec rest 2 x <->...Read More
-CFP will be hosting a 1 day competition March 31st from 9am – 6pm. There will be no classes that day, if you would like to volunteer or compete please follow this link to sign up. Survival of the Fittest A. Back Squat – 4 x 3 w/2 min Rest B1. Pistols – 2 x...Read More
