February 2013

Work up to a 1 RM of the following complex: 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Shoulder to Overhead Then……... Read More

1RM 20m Weighted Walk. This will be like the stimulus of a Yoke Walk. You’ll load a bar with weight on a rack, take the... Read More

10am: Olympic Lifting 11am: Endurance 5 Attempts: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Jerk THEN… 3 Rounds 5 MU 50... Read More

Strength Back Squat: 3 X 5 Then… Donkey Kong 21-15-9 KB Swings, 53/35 (Scale Pullup bars, run up stairs) Burpees Box Jumps, 24/20 8AM: CrossFit... Read More

3 Rounds : 1a. Max Effort Press,  use 75% of 1RM 1b. Max Effort Pullups (Kipping only after M.E. Strict Pullups) *Rest 1-2 minutes between... Read More

Clean 5×2 Then Valentine Special Couple’s Karen Meets Grace 150 Wall Balls 30 Clean and Jerks No Rest Valentine After Hours Couple’s Fran 21-15-9 Thrusters... Read More

7 Minute EMOM: 3 Hang Squat Snatch, heavy Then… *Cash In: 400m run 12-9-6-3 Squat Snatch, 115/75 Burpee C2B Pull-up *Cash Out: 400m run Don’t... Read More

Front Squat 5X3 Then…. Tabata Help Me Tom Cruise 8 rounds of 20 seconds of max effort followed by 10 seconds rest 10m Bear Crawl-palms... Read More

  For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders. Congratulations to D-truck for completing his CF Level 1 trainer... Read More

For Time: 100 “Body Blasters” 1 Body Blaster = Burpee – Pull-up – Knees 2 Elbow Every 20 reps 200m Run or 200m row 🙂