Front Squat 4×2 (3sec pause 1st rep only) Then: 4 rounds 10 Shoot Throughs 20 Wall Ball 20/14 Shoot throughs work the midline and shoulders both in flexion & extension. Start from a plank on paralettes or two boxes to an appropriate height. Do a push-up (chest should break the plane of hands), shoot your...Read More
9am – Open Gym 10am: Olympic LIfting 11am: Endurance 4 Rounds – Complete as many reps as possible Station 1: 2 Minutes of Max Row for Cal Station 2: 2 Minutes of Max OH Lunges, 45lb/25lb Station 3: 2 Minutes of Max Strict Pullups Station 4: 2 Minutes of Max Double Unders * 2 Min...Read More
“Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press, 115/75 10 KB Swings, 53/35 10 Box jumps, 24″/20″ Post Reps and rounds to Zen and Comments:Read More
RDL: 3 x 5 (increase wt from last time) Wt Strict Pullup: 3 x 5 Then.. For Time 100 Double Unders 30 Wall Ball Shots, 20/14 20 C2B Pullups 75 DU 30 Wall Ball Shots 20 C2B Pullups 50 DU 30 Wall Ball Shots 20 C2b Pullups Then.. Front Planks: 1 x Max Effort (no...Read More
15 Minutes of Hi Hang Snatch technique work (from the pockets) Advanced: Work up to a heavy Hi Hang triple Then….. From the Crossfit Open 2011 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20 Happy birthday to Tokarczyken Little!Read More
Front squats: 4 x 2 w/ 3 sec pause ( increase weight ) Then: Death by Clean & Jerk 135/95 Every minute add a rep until you cannot complete the number of reps in that minute.Read More
10am: Olympic lifting 11am: Endurance 8 Rounds 400m Run 10 OHS 75/55 10 Burpees over the bar *2 min rest after each round HAPPY BIRTHDAY TO ROB LAVOIE AND CHAD GROVES! Read More
Deadlift 3-3-3 Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2 Handstand Pushup 3 Deadlift 3 HandStand Pushups etc etc…..get as far a possible in the remaining 12 min Post Loads and Reps to comments and Zen.Read More
