Monday 9-17-12
Find 3RM Back Squat (20 min) Find 3RM Press (20 min) After an initial warm-up take 20 min to find a 3RM squat. The second rep should be difficult. The third rep should be very…
Friday 9-14-12
For time: Row 1000m Then immediately perform 3 Rounds: 15 Chest to Bar Pull Ups 25 KBS (53/35#) 35 Double Unders (sub Tuck Jumps) It’s ALL for time. Only 1 row. Then the 3 rounder.
Thursday 9-13-12
Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds with rest between rounds to load up. There are several…
Heroes Do Exist
In CrossFit we perform Hero WODs to honor first responders who have fallen. I’ve written some about these workouts HERE and HERE. I, like many of you, wish we didn’t have to see these come…
Tuesday 9-11-12
Snatch Technique Here’s what we’re prepping tomorrow: Back tight on the start. Hips and shoulders rise together. Push knees back. They should be vertical when the bar gets there. Explode. Drive your chest and head…
