Monday, March 4, 2019
A. E3min x 15 min (5 sets):5 Back squats @75% B. 3 sets NOT for time: 10 double KB front rack reverse lunges 5-10 strict pullups- unbroken
Monday, March 4, 2019 Read More »
A. E3min x 15 min (5 sets):5 Back squats @75% B. 3 sets NOT for time: 10 double KB front rack reverse lunges 5-10 strict pullups- unbroken
Monday, March 4, 2019 Read More »
It’s Test Week #2!CrossFitTest Day #4A) Front Squat 1 Rep Max B) Pull-ups1 min on/ 1 min off x 3 rounds
Monday, January 28 Read More »
CrossFit Every 4 minutes for 20 minutes(5 sets): 20 Wall Balls, pick load 10 Pull-ups
Wednesday, December 5 Read More »
CrossFit Gymnastics/skill/asymmetry Skill: Pullup/CTB/ Bar Muscle Up A. hollow arch swing: beat swing w/ blocking B. kipping pull-ups: hold on cue, pause at top 1-3x in a row x 3 C.kipping CTB with blocking D. kipping bar muscle ups – jumping MU – lat drill WOD for quality: reverse tabata: :10 on x :20 off
Thursday, November 8 Read More »
CrossFit Pull-up Development: A. 10×1 eccentric pull-up: :05 count B. 5×2 strict pull-up C. 3×10 beat swing D. Reverse tabata: :10onx:20offx8 (4 min) QuickFit Every 6 min for 18 min (3 sets) for times: X Meter run 10 burpees 20 lunges with DB
Tuesday, October 16 Read More »
CrossFit Skill: Pullup/CTB/Bar Muscle-Up A. hollow arch swing: beat swing B. Kipping swing w/blocking C. Kipping Pullup RX blocking or in band D. Dipping CTB w/ blocking or in bands E. Kipping bar MU WOD: For quality: reverse tabata :10on x :20off x 8 sets QuickFit 10, 9, 8, 7, 6, 5, 4, 3, 2,
Thursday, September 27 Read More »
CrossFit “Chelsea” EMOM 30 min: 5 pull-ups 10 push-ups 15 squats Longevity E2Minx 20 min (10 rounds) 3 ring rows 6 push-ups 9 squats QuickFit For max reps/calories 2 min Assault Bike Rest 60 sec 2 min DB Thrusters Rest 60 sec 2 min Burpees Rest 60 sec 2 min Assault Bike
Friday, September 7 Read More »
CrossFit Teams of 2: 100m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100m walking lunge QuickFit 3, 5 minute rounds in 5 min or less: 10 ring rows 15 v-ups/situps 20 DB push press 25 DB squat rest remainder of time in 5 min
Tuesday, September 4 Read More »
CrossFit “Erin” Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. 5 rounds for time: 15 DB Split Cleans 21 pull-ups QuickFit 4 min clock, 3 total rounds of: Row 2 min max meters Max reps of Wall Ball Shots Rest 2
CrossFit: Team Workout AMRAP 20 minutes of: 5 pullups 10 wall-ball shots 15 american kettlebell swings *two person team, rotating every movement. Ex: P1 pullups. P2 wall-balls. P1 kettlebell swings. etc… Longevity: AMRAP 20 minutes of: 5 pullups/ring row 10 wall-ball shots 15 russian kettlebell swings *two person team, rotating every movement. Ex: P1 pullups.