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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
It only takes one
Yanked by Crossfit Lisbeth Sometimes, all it takes is one person. Sometimes, you can do it all alone. But sometimes you just need one other person to believe, one other person to give a damn, one other person to say “Keep going” or “I know how you feel.” One person to tell you “Get back on the bar” or “One more box jump [...]
Friday, December 30, 2011
Strength:Bench Press (tough 5rep) Conditioning: 800m Run 100 Situps 100 Lunges 50 Pullups -break up gymnastic movements as needed. Makes sense. Now go practice!
Thursday December 1, 2011
Strength:Bench Max Rep at BW; 3 sets (not including warmup) Conditioning: AMRAP 7minutes 12 DB Push Jerk 21 Feet DB Lunges Repeat once more Even lions use weightlifting for survival of the fittest.
Wednesday November 23rd
A couple reminders: We will be closed Friday and Saturday due to the holidays. With that said we are ramping up Thursdays class to be monstrous. Power Yoga at 8:30 followed by the “Filthy Fifty” at 9am. This is one of the toughest workouts Crossfit offers. Bring a friend day as well. Great opportunity to [...]
Thursday
Strength: A1.Bench: 5×3 (increase from 2 weeks ago) A2.One Arm DB Row (5 x 8)-work on technique and tempo Conditioning: “Big Cindy ” AMRAP 20: 15 Pull Ups 30 Push Ups 45 Air Squats The goal with the arm dumbell row is to focus on those muscles that get left out. It is common that [...]
Thursday
This Saturday after class we are getting together to hang out and celebrate our 1 year anniversary! After the workout we will have fresh coffee, snacks. Share this experience by bringing a friend! It’s going to be fun. Strength: Undulating Bench Conditioning As Many Rounds As Possible in 6minutes: 2 HSPU (deficit) 4 Pull ups [...]
Thursday
Strength: Bench 5-5-3-3-3-2-1 Conditioning: 50 Sit ups 400m Run (200m backward) 50 Box Jumps (30/24) 400m Run (200m backward) 50 Sit ups The act of walking or running backwards is more than just a reversal of forward motion. To start with, backwards running is a learned skill. Compared to forward running, which is developed early, [...]
Friday
Strength: 5sets: A1.Bench Max Rep at BW A2.Ring Row Max Rep rest 2mins between Conditioning: 4 rounds for time: 12 Pushup 21 Double Unders Why do you think we are doing ring rows today?
