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 the row and 21-15-9. Go immediately from one to the next. Don’t Forget!! Lean Turkey Challenge Starts Soon!! Sign Up […]
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 it out HERE if you missed it. Today we’re going to cover Cardiovascular/ Respiratory Endurance. Cardiovascular endurance is the ability […]
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 it took to complete previous round. _____ Are you ready to be a LEAN TURKEY? Sign up for the Nutrition […]
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 10 Push Ups When you get to the end…start over! […]
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 often a hard question to answer. So many things flash through my head about CrossFit and what it’s all about. […]
“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# increments) The athlete must clean the bar from the ground and perform a front squat/ push press (ie thruster). A […]