A) Build to a tough squat clean in 10 min (be smart, not too many sets)
– If you are feeling a 1RM, go for it.
B) Take 70-80% or A and perform 1 rep every 30 sec for 8 min
C) DB bent hip row heavy @20X1; 5-8/arm; rest 30sec btw arms x 3 (pull db with elbow up and db going toward hip)
“Filthy Fifty”
For time:
– 50 Box jump (24/20)
– 50 Jumping pull-ups
– 50 Kettlebell swings (35/26)
– Walking Lunge, 50 steps
– 50 Knees to elbows
– 50 Push press, 45 pounds
– 50 Back extensions
– 50 Wall ball shots (20/15)
– 50 Burpees
– 50 Double unders
30 min cut-off
5 Rounds for total working time @ 90%:
– 8 No push up burpee box jumps (20/16)
– 10 KB snatches (53/35)
– 12 Goblet squats
– Row 250 m
Walk /rest 4 min
A) 1 Power Clean @ 70-80% every 30 sec for 12 min
B1) Close grip bench press @20X1; 12, 9, 6, 3; rest 90sec build weight
B2) DB bent lateral raise; 12; 9; 6; 3; rest 90sec build weight
C1) Seated arnold press; 15; 12; 9; 6; rest 90sec build weight
C2) ME strict pull-ups (-1) or 5 negative pull-ups (switch grip as needed); rest 90sec
What better way to celebrate the birthday of your favorite CrossFit gym than by a day in the park with some awesome food and people?
On Saturday, September 14th, join us at Lindsley Park at 10am for an outdoor workout that everyone can enjoy. After the workout we will feast on healthy (and not so healthy) foods in commemoration of our 2nd birthday. Bring the kids and your friends!
This will be a potluck style event. Sign-up is available at the gym. Everyone is invited to attend!
9/10/13 Tuesday
as many rounds in 10 min @80%:
10 HR push ups
10 walking lunges
10 ring rows
10 squats
rest walk 5 min
as many rounds in 10 min @80%:
10 DU’s
10 sit ups anchored
10 DU’s
10 supermans
rest walk 5 min
as many rounds in 10 min @80%:
10 box step ups 24/20
10 sit ups anchored
10 mountain climbers
10 Russian KB swings 53/35
A) EMOM x 10 min
– 3 Power snatch TNG
B1) Front squats 3×6-8; @31X1; rest 90 sec
B2) ME ring dips/box dips (-1) @1111; rest 90 sec
B3) 8 TnG DB snatches/side; rest 90 sec
C) 3×6-8 DB rows/ side @ 20X1; rest 30 sec btwn sides
– work on form not load for PS
A) Mobility
+
As many rounds in 30 min:
– Row 500 m
– 15 HR push ups
– Run 400 m
– 15 KBS (53/35)
(forced rest 60 sec)
*Maintain good form on HRPU. Chest touches ground only. No flopping or picking up the knees.