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back squat bench box jump burpee clean clean and jerk deadlift dips double under front squat ghd situp hand stand push up hang power snatch hollow rock hspu kb swing lunge lunges make up 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
What the bar took
Bring-A-Friend Day Thursday, January 26, 2012 Paleo Challenge Blog (Day 18) Post yanked from CrossFit Lisbeth. It started as a way to calm the angry voice inside.The part in your head that was so damn pissed that life wasn’t perfect and did not seem like it ever would be. That’s how you came to CrossFit. [...]
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!
Saturday, December 17, 2011
Workout at 9am and Paleo Seminar at 10:30. We will be providing snacks. 1 hour long. Question and Answer to follow. “12 Days of Christmas” -When each set is completed, all previous sets are done as well Holiday pain never felt so good.
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.
Thursday November 24th
Happy Thanksgiving! Power Yoga at 8:30am CrossFit 9:00am “The Filthy Fifty” For Time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders [...]
Wednesday
Strength:DB Lunges (4×10)- Go heavy Conditioning/5 Rounds For Time: 10 Double Unders 10 Kettlebell Swings 10 Box Jumps (24, 20)
Monday
Strength: Romanian Deadlift 5-5-5-5-5 slow tempo Conditioning: AMRAP 15 minutes 10 Single Arm DB Snatch 20 yd DB Lunge 30 DB Anchored Situp (this workout requires you to use the same two dumbells for the whole workout) The Romanian Deadlift is the best exercise for the “posterior chain.” This chain begins at your glutes, runs [...]
Saturday
A. Death By Pullup With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able. B. 3×15 GHD situp C. 3×16 DB Lunge Surf N Turf Safety (pdf)
