AMRAP 7 Minutes 3 Strict HSPU 10 DB Snatch 50/35lbs (55+ RX = 40#/25#) Run 100m #WCW goes to this Mother Daughter duo!
2018 06 12
What is this Keto diet all about?
By Brett Freliche So what is this ketogenic diet all about? It's one of the more popular questions we get at the nutrition seminars we host. At the last seminar, I spoke with a woman who had been on the ketogenic diet. Then she started doing CrossFit, and soon…
2018 06 11
W/ a Partner For Time Move 4800/3500lbs of Sandbags or D-Balls over a 5/4' Bar 55+ RX For Time Move 4000/3000lbs of Sandbags or D-Balls over a 5/4' Bar Then... Tabata Abs 20 second on 10 seconds off Plank hold Until failure *9 min cap *If you don't make it…
2018 06 11
30 Rounds For time 5 Wall Balls (30#/20#) 3 SDHP (135#/95#) 55+ RX 20 Rounds 5 Wall Balls (20#/14#) 3 SDHP (95#/65#) An hour a day seems like a pretty good price to pay if you ask me!
2018 06 10
RE-TEST Max time in an L-Sit *Rx is on rings with Rings 12" off floor. Scale by brining rings up to 24", then to a 24" box. Knees can tuck, but heels must stay in front of body and heels can't touch floor. IF YOU BEAT YOUR TIME ON MAY…
2018 06 08
RE-TEST Max UB Strict HSPU's *If you beat your score on May 9th from the first time we did ths back on April 4th, make it harder this time. Increase range of motion or go for strict. If you got more than 20 Z-Presses either increase weight or go for…
2018 06 07
Teams of 3 AMRAP 24 MIN Row 500m 200m Farmers walk (70#/53#) 15 Sanbag over shoulder (150#/100#) *Rotate when all athletes are done with their station 55+ RX Teams of 3 AMRAP 24 MIN Row 500m 200m Farmers walk (53#/35#) 15 Sanbag over shoulder (100#/80#) *Rotate when all athletes are…
2018 06 06
"RE-TEST" 100 CTB Pull ups (10 Min Cap) *If you beat your score on May 7th, from the first time we did this back on April 2nd, make it harder this time. Go down in band thickness, or push to no band. Then... Find 1RM Clean Complex Squat Clean +…
2018 06 05
For Time 50-40-30-20-10 Double unders 10-20-30-40-50 KB Swings (53#/35#) *EMOM 5 burpee box jumps (24"/20") *Start with burpee box jumps at the call of GO! 55+ RX 50-40-30-20-10 Double unders 10-20-30-40-50 KB Swings (44#/26#) *EMOM 3 burpee box step ups (24"/20") *Start with burpee box jumps at the call of…
2018 06 04
Nutrition Guide for the Beginner Sprint and Beast Spartan Racers
It is Spartan Racing Season! I love it because Spartan Races present the opportunity for people to challenge themselves in a new way. For some, this may be the longest distance they have ever ran. It may be some racers first time climbing a rope. Then there are those racers…
2018 06 04