Snatch balance practice __________ Every 90 sec alternate between: 10 GHD Sit ups 10 Barbell lunges x4 __________ 3 RFT: 10 SDHP 10 Burpees If nothing ever changed, there’d be no butterflies. Get ready for change at CFW! It’s going to be an awesome ride! […]
Every 3 minutes x4: Run 400M Then perform AMRAP DB Thrusters (rnds 1 & 3) Push ups (rnds 2 & 4). Score is number of combined thrusters and push ups. Rest 2 minutes between rounds. […]
Deadlift- Quickly build to a heavy 3 rep (not a 3 RM) __________ 3 Rnds: 9 Deadlifts (touch and go) 6 Hang Power Cleans 3 Push Jerks M 115#/ W 65# Do not let go of the bar once the round has started. Rest as needed between rounds. […]
Football Gone Bad Three 1 minute rounds for reps: 1. DB Thrusters 45 lbs 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds. We are the music makers, And we are the dreamers of dreams, Wandering by lone sea-breakers, And sitting by desolate streams;— World-losers […]
The interesting thing is that everybody really already knows this, because there are few examples in life that don’t follow the basic rules of the universe, the ones that dictate the behavior of everything. One of the most basic of those rules is that, with the exception of the occasional lottery winner, you pretty much […]
Weighted pull up/ Pull up 3 reps/ 7 reps x5 __________ Skills practice Read what Freddy C. at CrossFit One World has to say about INTENSITY. Then watch the video below. […]