The Net
“Abbate” Run 1 mile 155 lb. Clean and Jerk, 21 reps Run 800 meters 155 lb. Clean and Jerk, 21 reps Run 1 mile Peter Egyed 21:00 minutes More fun
Ice is your friend
21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat Post time to comments. Joe D. 8:16 There is a wise CrossFit saying, “If you’re not icing it, its not
Prep talk
Five rounds for time of: 15 Medicine ball cleans, 20 lb ball 15 Wall ball shots, 20 lb ball Keegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14). Post
No Whammies!
For time: Row 500 meters Run 200 meters 50 Double Unders Run 200 meters 50 Hollow Rocks Run 200 meters 50 Pistols, alternating legs Run 200 meters Below I have
Great Feats.
For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 pood 40 Pull-ups 30 Handstand push-ups Kristan Clever 9:56 (1 pood KB), Michelle Kinney 15:10 (1.5 pood KB) Post time
Its All Happening
Run 10k Memorize the map here! We have almost 50 people participating in the IWC Challenge! With the first week behind us and everybody’s baseline times recorded, we will
Game changer.
For time: 135 pound Front squat, 10 reps 15 ft. Rope Climb, 1 ascent 135 pound Front squat, 9 reps 15 ft. Rope Climb, 1 ascent 135 pound Front squat,
And another one comes
For time: Run 800 meters Rest 2 minutes 30 Squat Cleans (135/95) Rest 2 minutes 30 Burpees Rest 2 minutes Run 800 meters Post total time to comments. Remember that
The Visuals
“Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups Post time to comments. One of the best
More marathons, CF Games Open, and other stuff
Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase the load on each of the fifteen sets. Rob Orlando: 255lb OHS, 385lb FS, 485lb BS Greener pastures…
