Monday 10-15-12
Press 5×2 @90% of 3RM (every 2 minutes) _____ For Total Running Time: Row 500m 21-15-9 Push Ups Toes to Bar Run 400m This is a push up/ T2B sandwich. There is no rest between…
CrossFit Adaptations Part 2- Cardiovascular/ Respiratory Endurance
In this series, we are focusing on the various adaptations one can gain by doing CrossFit workouts. We started last week by talking a bit about the general goal of CrossFit training. You can check…
Friday 10-12-12
Deadlift 3-3-3-3-3 _____ 5 Rounds for total working time: 50m Shuttle (in 5m increments- 5 out and backs) 10 Hand Release Push Ups 10 Hang Squat Cleans (95/65#) Rest between each round as long as…
Thursday 10-11-12
AMRAP 20 1 Tire Flip 2 Handstand Push Ups 3 Pull Ups 4 DB Snatches (2 per arm- 45/25#) 5 Ball Slams (40/25#) 6 Box Jumps (24/18″) 7 KBS (53/35#) 8 Lunges 9 Sit Ups…
CrossFit Adaptations Part 1- IWCABTMD
Whenever I tell someone I own a CrossFit gym or they see my shirt and ask about CFW. The first question is typically, “What is CrossFit?” or “What do y’all do?” In that moment, it’s…
Tuesday 10-9-12
“The Gauntlet” Perform one thruster every 45s while increasing weight until you are unable to make the lift. Weight will range from: Women- 35 to 125# (in 10# increments) Men- 115 to 205# (in 10#…