-
Monday 6.22.15 Competitor WOD
Dynamic Effort Lower Strength Deadlift (6×3 @ 45% + band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Unbroken ‘Donny’” In 15min Complete 21-15-9-9-15-21 Deadlifts, unbroken Burpees **Score weight used **Rx = Unbroken, if you break up reps you must lower weight to continue. Special […]
-
Monday 6.22.15 Barbell Club
@CFR5 A: Hang Snatch (5x2x80-85) Every 2:00 B: Hang Clean + Push Press + Jerk (5×73-77) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x105-110)
-
6.21.15 Box Brief
BURPEES FOR BLAINE INSPIRING YOUNG WOMEN THROUGH ATHLETICS It’s not only a way to get fit, but also a way to help a great cause and honor a local star athlete By Ali Gorman, R.N. Friday, June 19, 2015 06:15PM This is a story about turning tragedy into something positive. Blaine Steinberg’s parents tell me she […]
-
Sunday 6.21.15 WOD
Max Effort Upper Strength Shoulder Press (3RM) WOD “The Son of Man” 3 Rounds 100m Row 10 KB Swings (55,35) 200m Row 20 KB Swings 300m Row 30 KB Swings **Damper set at 10 $ Out 4×20 Banded Side Bends **Each Side
-
Sunday 6.21.15 Competitor WOD
Max Effort Upper Strength Shoulder Press (3RM) WOD “The Son of Man” 3 Rounds 100m Row 10 KB Swings (55,35) 200m Row 20 KB Swings 300m Row 30 KB Swings **Damper set at 10 Special Strength Weighted Strict Pull Ups 5×8 Special Strength 4×12 Bent Over Row, Chest Supported **Set bench on x2 12″ boxes $ […]
-
Saturday 6.20.15 WOD
WOD “Unconsciously Kicking” Teams of 3 7min AMRAP Bench Press 50 Reps (115,75) 50 Reps (135,95) Max Reps (155,105) — 3 Minute Rest — 7min AMRAP Back Squat, from the ground 50 Reps (115,75) 50 Reps (135,95) Max Reps (155,105) — 3 Minute Rest — 7min AMRAP 50 Strict Pull Ups 50 Kipping Pull Ups […]
-
Saturday 6.20.15 Competitor WOD
Rest Day
-
Friday 6.19.15 WOD
WOD “Ghetto Melody” 10 Rounds 200m Run Ascending Power Snatches (115,85) 10′ HS Walk **Ascending starting at 1 rep and ending at 10 reps **25min time cap $ Out 3×20 DB Side Bends **20 each side
-
Friday 6.19.15 Competitor WOD
Strength Snatch Complex (Build to a heavy: Pull + Hang + Full) WOD “Ghetto Melody” 10 Rounds 200m Run Ascending Power Snatches (115,85) 10′ HS Walk **Ascending starting at 1 rep and ending at 10 reps **25min time cap Midline 3×20 DB Side Bends **20 each side
-
6.18.15 Box Brief
DO YOU EVEN REST, BRO? 5 recovery musts for the CrossFit newbie. – See more at: The Box Magazine So here goes: The five things you need to be doing to recover your body … so you can crush it even harder next time 1. Stay Active 2. Body Maintenance 3. Use Your Blender 4. […]
