STRENGTH:Establish a 5RM Push Press
WOD:"Christine"
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")
Posted on 05/23/2017 at 12:33 PM
STRENGTH: EMOM X 10 min.
a) 4-6 Muscle ups/pull ups
b) 4-6 deficit HSPU
WOD: 21-15-9 of:
KB snatches 53/35
Ring Dips Do Work .....
Posted on 05/10/2017 at 08:39 AM
STRENGTH:3 Rounds of
1 Minute Max Effort Back Squat @185/135#
2 Minutes Rest
WOD:15:00 AMRAP:
Run 400m
20 OHS 45/35#
10 Burpees Over Box 24/20″ (regionals standard)
RX+: 65/45#
Do Work…
Posted on 05/08/2017 at 12:44 PM
STRENGTH:Establish a 5rm Power Clean
WOD:3 Rounds for Time of:
30 Wall Balls 20/14#
20 Pullups
Posted on 05/05/2017 at 03:47 PM
STRENGTH:HIGH HANG SNATCH
5 x 2 @ 70%
WOD:For time:
400m Run Buy-in
Then, 21-15-9 of:
Wall Balls 20/14
Kettlebell swings 53/35
400m Run Cash-out
Posted on 05/04/2017 at 05:00 AM
STRENGTH:For quality of Movement:
100 Arch Ups (scale: 50)
40 Hollow/Arch Swings (scale: 20)
50 Ring Dips (scale: 25)
* break reps and movements up as necessary to maintain optimal technique
WOD:For Total Reps and Calories:
3:00 Row
1:00 Rest
3:00 Double Unders
1:00 Rest
3:00 Burpee Box Step-Ups 24/20″
* Complete excercises in any order
Do Work…
Posted on 05/03/2017 at 05:00 AM
STRENGTH:Push Jerk: 2×5 AHAP
WOD:5 Rounds of:
5 HSPU
150′ Shuttle Run (50′ sections – all out sprint)
11 TTB
RX+: 7 Rounds, 7 Strict Deficit HSPU’s 6/4″
Posted on 05/02/2017 at 12:54 PM
STRENGTH:3 Rounds of:
1 Minute Max Effort Squats 175/125#
2 Minute Rest
*Choose a weight that allows smooth reps through your the entire minute.
WOD: For time:
Run 400m
21 Thrusters 95/65#
21 Burpees Over Bar
Run 400m
15 Thrusters 115/85#
15 Burpees Over Bar
Run 400m
9 Thrusters 135/105#
9 Burpees Over Bar
RX+: 115/155/185
by K. ALEISHA FETTERS Last Updated: Jan 13, 2017
Why You Need to Eat Fat to Burn Fat
Overview
For a long time, we thought avocados were good for nothing but ready-made guac and a decent California burger every now and then. But these little nutritional hand grenades were having an explosive impact on our diets for all that time. How so?
They’re infused with a key nutrient for maintaining healthy weight: fat.
W...
Read morePosted on 05/01/2017 at 05:00 AM
Gymnastics skill:3 Rounds For Quality of Movement:
1:00 Hollow Rocks
:30 Rest
1:00 Alligator Rolls(hollow to Arch)
:30 Rest
1:00 V- Ups
:30 Rest
WOD:In Teams of 3-4
24 Minute Row for Max Calories
(Teams of 4 Row 32 Minutes)
MUST WATCH :
Click here for the full version: https://youtu.be/f1oRlVKwrio Dr. Robert Lustig is an endocrinologist and professor of pediatrics in the Division of Endocrinology at the University of California-San Francisco. In this video, he sits down with CrossFit's Rory McKernan to explain sugar's toxicity, outline the stakes of sugar consumption and offer suggestions for addressing the ongoing sugar crisis.
Posted on 04/25/2017 at 11:45 PM
STRENGTH:Floor Press: 3x Max Effort 135/85#
WOD:3 Rounds of:
9 Power Cleans 135/85#
33 Abmat Sit-ups
15 HSPU’s
Rest 2:00 between rounds
Posted on 04/25/2017 at 05:00 AM