Thursday, 02-18-2016
Group Warm Up Coaches Choice Conditioning “Going Deep” 800M Run 21-15-9-6-3 Thrusters Burpees Pull ups 800M Run 40 Minute Cap
Thursday, 02-18-2016 Read More »
Wednesday, 02-17-2016
Strength Wendler Week 3 Press w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Weighted Lunges Conditioning “The Niner” 9 min AMRAP 9 Deadlifts 9 Power Cleans 9 Power Snatches 135/95 In remembrance of Elizabeth Barrios’s friend, fellow Crossfitter, and a policeman to her neighborhood back home. He has been battling a second round of agressive cancer called
Wednesday, 02-17-2016 Read More »
Wednesday, 02-17-2016
Strength Wendler Week 3 Press w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Weighted Lunges Conditioning “The Niner” 9 min AMRAP 9 Deadlifts 9 Power Cleans 9 Power Snatches 135/95 In remembrance of Elizabeth Barrios’s friend, fellow Crossfitter, and a policeman to her neighborhood back home. He has been battling a second round of agressive cancer called
Wednesday, 02-17-2016 Read More »
Tuesday, 02-16-2016
Mobility Shoulder Mobility Bands Conditioning “Burning the love” 25 calorie row 25 hang clean 20 calorie row 20 Burpees 15 calorie row 15 Hang Cleans 10 calorie row 10 Burpees 400M Run 10 calorie row 10 Push Press 15 calorie row 15 Box Jumps 24/20 20 calorie row 20 Push Press 25 calorie row 25 Box Jumps 24/20 L1 65/45
Tuesday, 02-16-2016 Read More »
Monday, 02-15-2016
Strength Wendler Week 3 Front or Back Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5×10 Ring Rows Conditioning “It All Goes Down From Here” 10-9-8-7-6-5-4-3-2-1 Power Snatch 1-2-3-4-5-6-7-8-9-10 Toe to bar L1 95/65 L2 115/85 L3 135/95
Monday, 02-15-2016 Read More »
Monday, 02-15-2016
Strength Wendler Week 3 Front or Back Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5×10 Ring Rows Conditioning “It All Goes Down From Here” 10-9-8-7-6-5-4-3-2-1 Power Snatch 1-2-3-4-5-6-7-8-9-10 Toe to bar L1 95/65 L2 115/85 L3 135/95
Monday, 02-15-2016 Read More »
Saturday, 02-13-2016
Teams of Two The “New” CrossFit Total Clean 1 Rep Max Bench Press 1 Rep Max Overhead Squat 1 Rep Max 8 minute Cap per Movement 5 Minute Rest “Tabata” Something Else For Total Reps in 16 Minutes 8 X Tabata Pull-Ups 8 X Tabata Push-Ups 8 X Tabata Sit-Ups 8 X Tabata Air Squats
Saturday, 02-13-2016 Read More »
Saturday, 02-13-2016
Teams of Two The “New” CrossFit Total Clean 1 Rep Max Bench Press 1 Rep Max Overhead Squat 1 Rep Max 8 minute Cap per Movement 5 Minute Rest “Tabata” Something Else For Total Reps in 16 Minutes 8 X Tabata Pull-Ups 8 X Tabata Push-Ups 8 X Tabata Sit-Ups 8 X Tabata Air Squats
Saturday, 02-13-2016 Read More »
Friday, 02-12-2016
Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Friday, 02-12-2016 Read More »
Friday, 02-12-2016
Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Friday, 02-12-2016 Read More »