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Hell yes! It’s Friday!! CROSSFIT 4 rounds: 25 double unders 15 ball slams, 35#/25# 25 double unders 5 front squats, 185#/115# REMINDER: Mayra’s Power Hour Fundraiser TONIGHT! November 2013...
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CROSSFIT AMRAP in 10 minutes: 5 strict presses, 95#/65# 5 push press, 95#/65# 5 push jerks, 95#/65# 10 toes-to-bars then, 3 minutes to determine max reps pull ups COMPETITOR - Snatch – 75% x 3, 80% x...
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CROSSFIT “Wittman” Seven rounds of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box November 2013 Programming_ALL Download MindBody Connect to Sign Up for...
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Maybe Yoga, next Sunday? CROSSFIT Wendler overhead squat, Week 1 Use 90% of 1RM for the following -Set 1: 5 reps at 65% -Set 2: 5 reps at 75% -Set 3: 5+ reps at 85% AMRAP in 10 minutes: 5 deadlifts,...
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CROSSFIT Wendler overhead squat, Week 1 Use 90% of 1RM for the following -Set 1: 5 reps at 65% -Set 2: 5 reps at 75% -Set 3: 5+ reps at 85% 8 minutes to ascend the ladder: 2 thrusters, 95#/65# 2...
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CROSSFIT 750m row 30 muscle ups -or- 30 strict chest to bar pull ups -or- 30 strict pull ups 750m row CROSSFIT LITE “150” Unbroken Pull-ups Unbroken Wall balls (broken if you stand still for 2...
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HAPPY THANKSGIVING CROSSFIT From the 2010 Northeast Regional For time: 100 Ground to Shoulder (135/95) 100 Box Jumps (24”/20″) 100 Chest to Bar Pullups 100 SDHP (95/65) 100 Burpees At the same time:...
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CROSSFIT AMRAP in 15 minutes 5 HSPU’s 5 hang squat cleans, 135#/95# 10 lateral step overs Download MindBody Connect to Sign Up for Classes on Your Phone OPEN GYM: During Active Class Times.
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CROSSFIT “Annie” 50-40-30-20-10 Double unders Sit ups “Karen” 150 wallballs, 20#/14# COMPETITOR - Back Squat – test max - Snatch – heavy single - Clean & Jerk – heavy single Don’t expect snatch...
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CROSSFIT “Mr. Joshua” 5 rounds: 400m run -or- 450m row 30 GHD sit ups -or- 30 medball leg raises 15 deadlifts, 250#/165# DECEMBER PROGRAMMING TO BE PUBLISHED TOMORROW
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CROSSFIT Wendler Overhead Squat, Week 2 Use 90% of 1RM for the following -Set 1: 3 reps at 70% -Set 2: 3 reps at 80% -Set 3: 3+ reps at 90% then, Partner WOD Cycle for 8 minutes: TK: 15 Burpees P2:...
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CROSSFIT Wendler Push Press, Week 2 Use 90% of 1RM for the following -Set 1: 3 reps at 70% -Set 2: 3 reps at 80% -Set 3: 3+ reps at 90% then, AMRAP in 7 minutes: 7 KB swings, 2pd/1.5pd 7 Pull ups...
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Overhead Tree Squat! CROSSFIT 100 double unders 80 situps 60 box jumps, 20″ 40 calorie row 20 front squats at 75% bodyweight 40 calorie row 60 box jumps, 20″ 80 sit ups 100 double unders CROSSFIT...
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CROSSFIT “Viking Power” 5 rounds: 12 Snatch-grip deadlifts 9 Hang power snatches 6 Power snatches *15 minute cap* *RX=as heavy as possible with CRISP FORM* CROSSFIT LITE Pistols: 5 sets of 5 on each...
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CROSSFIT 5 rounds: 2 minutes on/6 minutes off 200m run -or- 250m row Max reps power cleans, 135#/95# CFH December 2013 Programming_ALL
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CROSSFIT 10-9-8-7-6-5-4-3-2-1 Back squats, 135#/95# 1-2-3-4-5-6-7-8-9-10 Handstand push up CROSSFIT LITE 5 rounds of: Max burpees 1 min Max single unders 1 min Max pullups 1 min COMPETITOR Push Jerk 2...
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CROSSFIT “Joshie” 3 rounds: 21 DB snatches, 40#/25# left arm 21 L-pull ups 21 DB snatches, 40#/25# right arm 21 L-pull ups *RX=full snatches; scale weight and/or movement appropriately* CFH December...
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CROSSFIT Wendler overhead squat, Week 3 Use 90% of 1RM for the following -Set 1: 5 reps at 75% -Set 2: 3 reps at 85% -Set 3: 1+ rep at 95% AMRAP in 7 minutes: 7 Push ups 7 Wallballs, 20#/14# CROSSFIT...
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CROSSFIT Wendler push press, Week 3 Use 90% of 1RM for the following -Set 1: 5 reps at 75% -Set 2: 3 reps at 85% -Set 3: 1+ rep at 95% then, AMRAP in 8 minutes: 2 Wall climbs 6 Ring dips 8 Pendlay...
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CROSSFIT “Partner Up” Part 1 Cycle for 10 minutes: Timekeeper, 15 box jumps 24″/20″ P2: Max reps KB swings, 1.5pd/1pd rest for 3 minutes Part 2 Cycle for 10 minutes: Timekeeper, 15 balls slams...
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