Monday, July 24, 2017 CROSSFIT 170724 SPORT 5 Rounds 15sec Thrusters (115/75lbs) Rest 45 seconds 15sec Weighted Pullups (35/25lbs) Rest 45 seconds 15sec Burpees Rest 45 seconds 170724 FITNESS 5 Rounds 15sec Thrusters Rest 45 seconds 15sec Bent Over Rows Rest 45 seconds 15sec Burpees Rest 45 seconds 170724 PERFORMANCE PART A To be done…
Sunday, July 23, 2017 CROSSFIT 170723 SPORT 100 Single Unders 100ft Handstand walk 50 Single DB Step Ups 75 Single Unders 75ft Handstand Walk 40 DB Step Ups 50 Single Unders 50ft Handstand Walk 30 DB Step Ups 25 Single Unders 25ft Handstand Walk 20 DB Step Ups 170723 FITNESS 100 Single Unders 10 Round…
Saturday, July 22, 2017 CROSSFIT 170722 SPORT/FITNESS In partners: While Partner 1 Rows 500m, Partner 2 performs AMRAP Rope Climbs. Switch While Partner 1 Rows 750m, Partner 2 performs AMRAP Over/Unders . Switch While Partner 1 Rows 1km, Partner 2 performs AMRAP KB Swings. Switch [scale rope climbs to seated rope climbs] 170722 PERFORMANCE PART…
Friday, July 21, 2017 CROSSFIT 170721 SPORT/FITNESS Part 1: Find a heavy 3 rep Clean and Jerk Part 2: AMRAP 9min 2 Hang Clean 2 Jerk 2 Clean and Jerk * Use 85% of their 3rep clean and jerk 170721 PERFORMANCE PART A Do performance WOD in class. 170721 PERFORMANCE PART B Rest 20 minutes…
Thursday, July 20, 2017 CROSSFIT 170720 SPORT Overhead Squat 5-3-3-1-1-1 Â 170720 FITNESS Overhead Squat 5-5-5-3-3-3 PROWESS LITE 170720 PROWESS LITE 5 Rounds, For Time: 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Press
Wednesday, July 19, 2017 CROSSFIT 170719 SPORT/FITNESS 25 Back Squat (115/75lbs) 100m Barbell Walk (on back) 5 Rounds * Each round is performed unbroken. 170719 PERFORMANCE PART A To be done 30 minutes before class Overhead squat 5-3-3-1-1-1 – Use the heaviest weight you can for each set. 170719 PERFORMANCE PART B Do performance WOD…
Squatting is among the most basic of human movements. It is the compound lift that strengthens the entire body; it is king of the iron jungle. Squatting properly and frequently strengthens the core, spine, and legs. Squatting properly with heavy weight decreases your chance of injury inside and outside the gym. If you want to…
Tuesday, July 18, 2017 CROSSFIT 170718 SPORT 6-5-4-3-2-1 Hang Power Snatch (135/85lbs) Chest to Bar Pullup 6-5-4-3-2-1 Front Squat (155/115lbs) Toes to Bar 6-5-4-3-2-1 Deadlift (225/155lbs) Handstand Pushup 1 Mile Run 170718 FITNESS 6-5-4-3-2-1 Hang Power Snatch Chest to Bar Jumping Pullup 6-5-4-3-2-1 Front Squat Lying Wall Hands to Toes 6-5-4-3-2-1 Deadlift Pike Pushups 1km…
Monday, July 17, 2017 CROSSFIT 170717 SPORT 3 Rounds 20 Pushup 20 Inverted Row 20 Lateral Jumps over Parallettes 10 Parallette Pass Throughs 170717 FITNESS 3 Rounds 10 Pushup 10 Ring Rows 10 Lateral Jumps Over Parallettes 10 Parallette Pass Throughs 170717 PERFORMANCE PART A Do performance WOD in class. 170716 PERFORMANCE PART B Rest…
Sunday, July 16, 2017 CROSSFIT 170716 SPORT 4min Assault Bike 4 Squat Clean (95/65lbs) 6 Front Squat 8 Knees to Elbows 4 Rounds 3min Assault Bike 170716 FITNESS 4min Assault Bike 4 Power Clean 6 Front Squat 8 Situps 4 Rounds 3min Assault Bike PROWESS LITE 170716 PROWESS LITE EMOM 10: Minute 1: 20/15 Sit-Ups…
