REST
REST
"CrossFit Disco" Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of: Power Cleans @ 75% of body weight Pull Ups
*** pull ups can be strict, kipping, butterfly, moth style, tiger style, "Cock to Bar" (yes its a thing), wearing an anti gravity belt, or whatever method you can think of. It is dealer's choice
2014 04 17
As May approaches, I have come to the realization that I will be losing close to 50% of you forever :( All of you have spent the past 8 months busting your ass in here. I was thinking we could send everyone off with a Crossfit Football total on a Friday. Everyone would come in say at 5:00 and start getting there own warm up in, then at 5:30 we get things rocking. Out of the coming Fridays which would be the best Friday for everyone? Post to comments.
Bench Press 3×5 (add 2.5 lb to last workout)
Press 5 RM
Complete 8 rounds: Front Squats @ 75% of 1 RM – 3 reps 20 yard Flying Start – 1 rep * Be prepared to run outside. *For flying starts, take 10 yards to accelerate, you should be at full speed by the time you start the 20 yards. *Rest 3-4 minutes between rounds.
2014 04 16
Great job on the Front Squat 1RM yesterday everyone!
Deadlift 5 RM (add 10 lb to last workout)
Deadlift 3×3 @ 90% of 3RM from last Tuesday
Complete: KB Step Ups – 20″ box w/ 1.5 pood in each hand – 30 reps Strict Pull Ups – 50 reps Banded Good Mornings – 100 reps *This workout can be broken up in any amount of sets and reps.
2014 04 14
Yay Inch Worms!
Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)
Front Squat 1 RM Bench 3 x max reps @ 1 RM Floor Press
Complete 6 rounds for time: Barbell Walking Lunge @ 35% of 1 RM FS – 12 reps (6 RT/ 6 LT) Sprint 25 yards – 1 rep Dips – 12 reps
2014 04 13
2014 04 13
Andrew showing off his lateral jumping abilities, while Vish mean mugs the camera.
Would it help you guys if I posted the days warm ups, much like I do for the Strength and Conditioning? Or is the way I've been doing it working just fine? Post thoughts to comments.
Power Clean 5×3 (add 2.5 lb to last workout)
Hang Power Clean 1 RM
Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Strict Chin Ups in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest 2 minutes
2014 04 10
Be sure to head over to our store and get some of the new swag that is coming out. We have a number of different items to pick from. Pre-Order sales will end April 25th. Click here to head to the store
Bench 3×5 (add 2.5 lb to last workout)
then…
Challenge 21, 15, 9 reps of: 225/150 lb Back Squats 2 pood KB Swings
Challenge 21, 15, 9 reps of: 225/150 lb Back Squats 2 pood KB Swings
then….
Floor Press 1 RM
2014 04 09
2014 04 08
Deadlift 5 RM (add 10 lb to last workout)
Deadlift 3 RM
Complete as many rounds as possible in 12 minutes: DB Bent Over Rows – 7 reps DB Cleans – 7 reps DB Push Presses – 7 reps *Use 50 lb dumbbells for this workout
2014 04 07
Mel going for her Dumbbell Power Snatch 1RM, with the Macgyvered 75lb dumbbell
Squat 3×5 (add 5 lb to last workout)
Squat 3 RM Press 3×10 @ 90% of 10 RM
Complete as many rounds as possible in 12 minutes: Kipping Pull Ups – 4 reps Clapping Push Ups – 6 reps Standing Broad Jumps (minimum of 6 feet per jump) – 8 reps
2014 04 06
