Back Squat x 5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes (x4)
Four rounds for time of:
– 95/65 lb. Push Press x 12 reps
– Heavy KB Swings x 12 reps
Author: Ryan Savard
Flexibility:
– Band work
Warm-up:
– 35 wall-balls unbroken
then…
Metcon
6 rounds for time of:
– Barbell complex (95/65)
– 100 m run
Wodapalooza
CrossFit competitions, in my opinion, are THE best way to see what we do in action. Just the environment itself bleeds community and will install a new sense of respect for the up-and-coming sport. This year, OneMR Brand is putting on a competition in Belton on November 11th. This competition is unique in that it is only for beginning and intermediate CrossFitters. If we get enough people to make it worth it then we could all caravan on down there for the day. I urge you to consider this as the spots are filling up fast! Take a look at the website for more information.
FREE Saturday session at ED*CF: October 15th, 10am
30 Day Fall Paleo Challenge starts October 24th!!!
Congrats go out to Mason and Shawn for nailing their double unders this week!
Build up to a tough clean in 15 minutes
then…
“Cindy”
AMRAP in 20 minutes of:
– 5 pull-ups
– 10 push-ups
– 15 squats
Skill: Kipping pull-up/ muscle-up
Metcon:
“Annie”
50-40-30-20-10
– Double unders
– Sit-ups
then…
Sprints!
Be Young, Feel Young, Redefine YOU
via YouTube
We are proud to offer one of the only CrossFit classes in the city catered to individuals over the age of 50. Our Master’s class is offered five days a week and never skips a beat. We focus on rehabilitation, flexibility, hormonal regularity through added strength and lean mass gains. These athletes might not be preparing for the 2012 CrossFit Games, but they are preparing to live life to the fullest.
Strength:
– Press 1-1-1-1-1
– Push press 3-3-3-3-3
then…
“Grand Slam”
3 rounds
– 10 front squats (135/95)
– 15 burpee box jumps
– 20 kettlebell swings (53/35)
21-15-9
– sumo deadlift high pulls (95/65)
– turkish get-ups
then…
October Challenge!