Ringer
Complete five rounds of: 7 reps, on the rings, lower from an inverted hang, with straight body and arms 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally
Persistence
“K-Ron” Alternating Double Tabata of the couplet: Power Clean (135 lbs/95 lbs) Push ups Rest 1 minute. Perform max rep anchored Abmat situps in 3 minutes. Alternating Double Tabata is
Come On Down
Run 5k The path is here. Know it. Live it. Post times to comments. In the midst of my covert training regimen Something else you should get to know is
Shouldn’t it be a GHAD
For time: Run 800 meters 30 Hip/Back Extensions 30 GHD Sit-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 AbMat Sit-ups Post time to comments. If
Your Permanent Record
Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Oxygen delivery to the brain Not just another heavy day today! I’ve been talking about bringing in some new lingo to the
The Zenith
Rest Day Skill Session at 10am! Scott in the heat of a new athletic endeavor Within the many definitions and explanations of CrossFit, we can discover the importance of Sport.
In Memoriam
“Lumberjack 20” 20 Deadlifts (275 lbs/185 lbs) Run 400 meters 20 Kettlebell Swings (2 pood/1.5 pood) Run 400 meters 20 Overhead Squat (115 lbs/85 lbs) Run 400 meters 20 Burpees
Weekend Warriors
Row 1000 meters Then three rounds, 21, 15, and 9 reps of: GHD Situps Back Extensions Post time to comments. The Pukie bucket waits patiently in the backgound The CrossFit
Hand Balancing
3 Rounds for time of: Run 800 meters 21 Power Cleans (155/105) Post times to comments. how the push up is actually related to the handstand, specifically the handstand pushup,
Weird
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm “One-hand” pull-up right arm (left hand grabs the right
