Monday 4 sets 4+6 - Front Squat + Back Squat @79% FS MAX 8/ea 2DB alternating bent over row @21X2 20" + 20" hollow body hold + leg flutters **Perform 4 front squats then immediately perform 6 back squats. All working sets at 79%. If athlete went by feel last week, increase from last … [Read more...] about week of 7/6
Home Gym Programming at the bottom! Have a wonderful week! Monday: Strength: 3 Rounds 3/3 Turkish Get Up 20 Banded Pull a parts --- For time 21-15-9 T2B Power Snatch (95/65) ...directly into 9-15-21 Cal. Bike OH Squats (95/65) Tuesday … [Read more...] about week of 7/6
Monday 4 sets 5+7 - Front Squat + Back Squat @75% FS MAX 6-8x strict chin ups, weighted if possible 15" + 10/ea side plank + hip tap **Perform 5 front squats then immediately perform 7 back squats. All working sets at 75%. Full recovery between sets. --- 5x 200m run 10 … [Read more...] about week of 6/28
Home gym programming at the bottom! Monday AMRAP 18mins 6 Bar Muscle Ups 9 Push Press (135/95) 15 Deadlifts (135/95) 21 Wall Balls (20/14) Tuesday Front Squats on the 3:00 x 5 10-8-6-4-2 (63%-68%-73%-80%-88%) --- AMRAP 15 min 3 American KB Swings … [Read more...] about week of 6/28
*Home gym programming at the bottom* Monday Strength: Front Squats on the 3:00 x 5 10-8-6-4-2 (60%-65%-70%-77%-85%) --- Workout: AMRAP 7 4 Bar Muscle Ups 8 Front Squats (155/105) 12/9 Cal. Bike 16 T2B *Rest 3 min AMRAP 7 4 Bar Muscle … [Read more...] about week of 6/22
Scroll down for the at-home version of the WOD's! Monday Strength: Back Squat OTM x 10 1 Pause Back Squat *pause at parallel on the way down *pause at bottom *pause at parallel going up --- Workout: 5 Rounds 30 Double Unders 15 Thrusters (75/55) ...directly … [Read more...] about week of 6/15
To our community, At the end of last week, online comments, written emails, and video footage by CrossFit, Inc. CEO and Owner Greg Glassman brought a swift response of outrage from CrossFit affiliates, companies with CrossFit partnerships, top-level athletes and members within the CrossFit … [Read more...] about Deaffiliating from CrossFit
Monday Strength: AMRAP 5 min Double DB Bent Over Row *Every min= 7 Push ups on DB's Workout: AMRAP 16mins 100m Double DB Farmer Carry 20 Double DB Deadlifts 30 Sit Ups Tuesday Strength: 3 Rounds 20 Deadbugs 15 Frog Glute Bridges 10 Cossack … [Read more...] about week of 6/8
