Function/Kettlebell: A.) KB Snatch One arm swing One arm High pull Snatch B.) For time: 4-8-12-16-20 DB/KB Snatch 50 Single Unders after each set Buyout 50 sit-ups Perform/RX: A.) Snatch Top Down Progression POS1 POS2 POS3 B.) For time: 3-6-9-12-15 Power Snatch (75/55) 30 DU after each set Buyout 50 sit-ups Compete: A.) Snatch POS...Read More
Test Week. Function: A.) Max L/R Turkish Get Up B.) 20 min AMRAP 4 DL (135/95) 4 HR Push-ups 8 Air Squats 4 C2B/or strict pull-ups Perform/RX A.) Make Up LIft B.) 20 min AMRAP 4 DL (225/155) 4 HSPU 4 Pistol 4 C2B Compete: A.) Make Up LIft B.) 20 min AMRAP 4 DL (315/205)...Read More
Test Week. All Levels: A.) Bench Press – work up to new 1 RM B.) For time: Teams of 3, 1 working at a time 2k row 100 pull-ups 125 sit-ups 150 air squats 50 cal bike Results to BTWB Read More
Ever wonder if someone else is as scared as you are before a WOD? Ever feel like you’re too shy to meet new members like you know you should? Meet Stacie… She’s a newbie, a really cool chic, and your guide on how to successfully transition into CrossFit as a newbie. Why did you start CrossFit?...Read More
Sometimes people who wear business suits to work are a bit abrasive, guarded, or just plain boring. Mark Michalski has a flourishing career but he is none of those things. In fact, he’s extremely intelligent, polite, and actually a pretty normal dude. His honesty and openness was refreshing and I hope you can relate to...Read More
Function: A.) Deadlift 5×3 B.) 10 rounds 10 heavy kb swings 5 Pull-ups 7 Step ups (24/20) Perform/RX A.) Deadlift 5×3 B.) 10 rounds 3 DL at 80% of Part A 5 Pull-ups 7 Box Jump (30/24) Compete: A.) Deadlift 5×3 B.) 10 rounds 3 DL (405,225) 5 MU 7 Box Jump (40/30) Read More
Function/Perform/Compete: A.) Skills Practice DU, TGU, Bar MU, PU, Function: B.) 5 rounds 15 DB Snatch 15 Pull-ups 400 m run 15 DB Thrusters 15 Burpees ***30 min cap*** Perform/RX: B.) 5 rounds 15 Power Snatch (95/65) 15 Pull-ups 400 m run 15 Thrusters (95/65) 15 Bar over Burpee ***30 min cap*** Compete: B.) 5...Read More
Function: A.) Single arm DB bent over Rows 4×10 (L/R) A1) Inbetween sets – 20 Hollow Rocks B.) 4 rounds 250 m row 30 sec plank 6 DB Manmakers Perform/RX: A.) Single arm DB bent over Rows 4×10 (L/R) A1) Inbetween sets – 20 Hollow Rocks B.) 4 rounds 250 m row 30 sec HS...Read More
Shopping for healthy, real food is not hard. Here is a nice big list to get you started. (Oops more then 6 I guess…) 1 Lean Meats Poultry Turkey Chicken breast Pork tenderloin Pork chops Steak Veal Bacon Pork Ground beef Grass-fed beef Chicken thigh Chicken leg Chicken wings (yum!) Lamb rack Shrimp Lobster Clams...Read More
