KB Function: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar Taps (8) B.) 8 min AMRAP 10 Hand Release Push-ups 50 single unders Perform/RX: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar MU (3) w/ band(s) B.) 8 min AMRAP 10 Dips or 2-3 MU 30...Read More
KB/Function: A.) TGU 5×3 L/R B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) Perform/RX A.) Make up Lift or…… Heavy Back Squats – work up to heavy 3 rep B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) -Results to comments Read More
Grip strength comes into play in almost all WOD’s and quite often in our daily lives. Therefore, it’s an important part of functional fitness that shouldn’t be ignored. Here are a few ways to improve your grip strength. Farmer Carry Grab two kettle bells, (one for each hand) and complete 5 rounds of 100 meter...Read More
KB Function: KB/DB Snatch 5x5R/5L Work on form. B.) 5 rounds Bear Crawl <-> 10 Pull-ups 20 KB Swings (1.5,1) Perform RX A.) POS1 Hang snatch 7×1 @ 65% or less B.) 5 rounds Bear Crawl <-> 10 Pull-ups 10 Box Jumps (24/20) Compete: A.) POS1 Hang snatch 7×1 @ 65% or less B.) 4...Read More
Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min. **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s Work Weakness. B.) 5 rounds Double KB’s 12 Deadlifts 9 Cleans 6 Push Jerks Perform/RX: A.) 3 rounds 1 min. DU’s active rest 2min. **During active rest 2 sets 3 stict PU’s or 5-8 Kipping PU’s...Read More
Kettlebell/Function: A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 Double KB Push Press 10 Double KB lunges (suitcase carry) 10 Burpees Perform/RX A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 STO (95/65) 10 Front rack lunges 10 Burpees Compete: A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 STO (135/85)...Read More
Kettlebell/Function: A.) KB Lunge Press 4×10 5 each L/R new movement go light B.) 5 rounds 8 KB OHS (44/35) (4 each arm) or 16 air squats. Shuttle Sprint <-> 4X 8 Burpees Perform/RX A.) Snatch + OHS 4×1 @ 70% or less – feel good weight B.) 5 rounds 8 OHS (95/65) Shuttle Sprint...Read More
KettleBell/Function: A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 15 Sit-ups 20 Wallballs (20/14) 60 Single Unders Perform/RX A.) Back Squats – 5×3@ 70% – Pause 1st rep 3 sec. B.) 15 min AMRAP 10 T2B 20 Wallballs (20/14) 30 DU Compete: A.) Back Squats – 5×3@...Read More
It is that time of year again! The Super bowl of our sport, the 2015 CrossFit Open! The Open is 5 weeks away. The first workout will be performed at CFP Friday evening at 6:30 pm as a part of our Friday Night Lights series (#FNL). The following is a mini guide to preparing yourself...Read More
