Uncategorized

CrossFit – Sun, Jul 28

CrossFit – Sat, Jul 27 Team of 3 (Time) 3 Rounds 200m Team Run 30 Power Cleans 15 T2B (each) all three can work at the same time. Into….. 2 Rounds 200m Team Run 30 Power Cleans 15 Synchro Burpees (wait for your partner on the ground) Into… 1 Round 200m Team Run 30 Power

CrossFit – Fri, Jul 26 Deadlift (For load: Deadlift 1-1-1-1-1-1-1) – Welcome to week three of four in our Strength Deadlift cycle.– Your goal is to find a heavy single deadlift. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.– The last set should be the heaviest.– Perform a

CrossFit – Thu, Jul 25 Strength (10 Rounds for reps) For load:ADV RX Split Jerk RX Push Jerk:2 sets of 5 reps at 50-60%+5 sets of 4 reps at 60-70%+3 sets of 3 reps at 70-80% – Welcome to week three of our Strength cycle. – Use a recent one-rep-max to find your percentages.– Rest

CrossFit – Wed, Jul 24 Strength (10 Rounds for reps) For load:ADV RX Squat Clean: RX Power Clean:2 sets of 5 reps at 50-60%+5 sets of 4 reps at 60-70%+3 sets of 3 reps at 70-80% – Welcome to week three of our Strength cycle. – Use a recent one-rep-max to find your percentages.– Rest

CrossFit – Tue, Jul 23 General Warm-up 1 set::20 easy row:20 moderate row:20 hard row10 unweighted good mornings 1 set::20 easy row:20 moderate row:20 hard row10 inchworm + push-ups 1 set::20 easy row:20 moderate row:20 hard row10 walking lunges 240723 (Time) – RX –For time:100-calorie row100 box jump-overs (20/24 in)1,000-m run – INTERMEDIATE –For time:75-calorie

CrossFit – Mon, Jul 22 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles – RX –5 rounds of AMRAP 3:3 power cleans (95/135 lb)6 push-ups9 air squats– Rest 1:00 between rounds. – INTERMEDIATE –5 rounds

CrossFit – Sun, Jul 21 General Warm-up 2 sets:10 leg swings/leg10 alternating box step-ups:10 single-arm plank hold/side5 push-ups5 scap pull-ups10 ring rows or 1-5 strict pull-ups 240721 (Time) – RX –For time:5 rounds:12 alternating box step-ups (20/24 in)6 bar muscle-ups – Rest 2:00 5 rounds:12 alternating box step-ups (20/24 in)3 wall walks – INTERMEDIATE –For

CrossFit – Sat, Jul 20

CrossFit – Fri, Jul 19 Deadlift (- STRENGTH II – For load: Deadlift 3-3-3-3-3+) – Max reps on the last set. – Welcome to week two where we will deadlift for the next four weeks.– Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max but find your