Four sets of:
Front Squat x 6 reps @ 30X0
Rest 45 seconds
Pull-Ups x 8-10 reps @ 21X0 (C2B if capable)
Rest 45 seconds
Abmat Sit-Ups x 20 reps (AFAP)
Rest 45 seconds;
then…
Complete as AMRAP in 8 minutes of:
Wallball x 10 reps (20/15)
Bear Crawl x 20 yards
Ball Slams x 10 reps
Walking Lunge x 20 yards
Some debating going on about this video. How do you feel about a child this young doing these movements?
Build up to a heavy clean and jerk in 3-4 attempts:
then…
3 rounds for max reps:
– 30 sec amrap clean and jerk – 115#/75#
– 30 sec amrap box Jumps – 24/20′
– 30 sec amrap KBS – 1.5/1
After practicing muscle up progressions in class the other night, Jen H. was determined to nail a bar muscle up. Well today she did and here is proof.
If you have a goal in mind and want to reach it, please feel free to use the gym at your disposal. Let me know what you want to work on and when you want to work on it and I will try my best to help you make it happen! Having trouble thinking of something? Let’s brainstorm!
Free Saturday Workout at 10am – Hide yo kids! Hide yo wife! Bring friends!
3 rounds for time:
– 400 m run
– 30 wallballs (20/15)
– 30 abmat sit-ups
then…
January Challenge.. DUN DUN DUN!!
Here are some interesting links. Great for wasting time at work!
30 Things To Stop Doing To Yourself
How To Reduce Injury In CrossFit
Safe Fats And Oils For Cooking
Fasted and Fed Exercise States
Custom ED*CF hoodies in the works… Design coming soon!
Power Clean
1.1.1 x3
– rest 10 seconds between singles
– rest 2.5 minutes between sets
then…
AMRAP in 15 min:
– 5 Hang power cleans (135/95)
– 7 Box jumps (24/20)
– 9 Hand release push-ups
Muscle-Up Progressions
then…
4 rounds:
– 400 m run
– 15 Overhead squats (95/65)
– 10 Toes to bar
– Rest 2.5 min
*Try and string all reps together every round.
*Record time for each round.