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Saturday, July 13, 2013

In teams of 3 with only one partner working at a time, complete 150 Burpees 200 Kettlebell Swings 250 Anchored Sit-ups 300 Air Squats 1800m Relay Run   Continue reading

Friday, July 12, 2013

In teams of two alternate full rounds of 500m Row  10 Man-makers 5 Rounds each Continue reading

Thursday, July 11, 2013

Alpha 5 Sets of:  Hang Snatch  Snatch Rest 20 seconds  1.1.1.1.1 Tall Box Jumps Rest 2 minutes Then 400m Run 10 Burpees 15 Pull-ups 20 Overhead Squats (95/65) 15 Pull-ups 10 Burpees 400m Run   Beta 4 Sets of  20 Kettlebell Swings Rest 45 Seconds 8-10 Dumbbell Bench Press @20×1 Rest 45 Seconds 8-10 Broad Jumps Rest 45 Seconds 8-10 Single-arm Dumbbell Row @2111 Rest 45 Seconds Then 5 Sets of ... Continue reading

Wednesday, July 10, 2013

Alpha 8 Sets of  2-3 Back Squat @30×1 Rest 2 minutes Then 6 minute A.M.R.A.P. of 3 Thrusters (135/95) 6 Pull-ups 9 Kettlebell Swings (32/24)   Beta 4 Sets of 8-10 Back Squats @30×0 Rest 45 seconds 8-10 Pull-ups @21×0 Rest 45 seconds 30-45 seconds Hollow Rocks or Hollow Hold Rest 45 seconds Then 6 minute A.M.R.A.P. of 5 Burpees 20m Bear Crawl 5 Burpees 20m Walking Lunge   Continue reading

Confessions of a Squataholic 7.9.13

Confessions of a Squataholic is Mike K.’s contribution to our blog.  You can look for it on a fairly regular basis. There is more than one way to skin a cat (and the fat)… If you’re like the majority of our gym, you need to lose 5-10 lbs, tops, if any at all.  This article is not really for you.  Some of you reading may need or want to lose considerably more.  Consider this one up your... Continue reading

Tuesday, July 9, 2013

Alpha 4 Sets of  3-5 Push Press Rest 2 minutes 7-10 L-sit Tuck to Extension @1212 Rest 2 minutes Then JT Rounds of 21, 15, 9 of  Handstand Push-ups Ring Dips Push-ups   Beta 4 Sets of  10-12 Dumbell Shoulder Press @2011 Rest 45 Seconds 10 Alternating Forward Lunge (each leg) @ 1010 Rest 45 Seconds Prone Plank Hold 45 Seconds Rest 45 Seconds Then 3 Rounds For Time of: 40/20 Push-ups 400m Run   Continue reading

Monday, July 8, 2013

Alpha 6 Sets of Deadlift  Set 1- 3 reps Set 2- 2 reps Set 3- 1 reps Set 4- 3 reps Set 5- 2 reps Set 6- 1 reps Rest 3-4 min between sets Then 10 min E.M.O.M. 3 Deadlifts (85% of todays max single) 6 Burpees   Beta 4 Sets of  6-8 Deadlifts @20×1 Rest 45 seconds 10 Russian Step-ups (per leg) Rest 45 seconds 8-10 Dumbbell Push-Press Rest 45 Seconds Then 10 min E.M.O.M. 6 Kettlebell Swings (heavy)... Continue reading

Kerce’s Komments

Remember what it was like when you first started CrossFit? No, I don’t mean the vomiting tears into a pool of your own sweat and blood, I mean that first year where every single day is an improvement, and the PRs are flowing like sweet, sweet wine. Remember how you felt?  Remember how you annoyed your friends and family with a constant barrage of CF talk and your newfound over-dedication to diet? ... Continue reading

Saturday, July 6, 2013

In teams of 2, divided as necessary, complete  100 Pull-ups 400m Farmer’s Carry 100 Wall Balls 400m Farmer’s Carry 100 Burpee Box Jump-overs (24/20) 400m Farmer’s Carry   Continue reading

Friday, July 5, 2013

In teams of 2 Each Partner completes 4 rounds each Row 250 m  5 Dumbbell Push Press each arm 10 Goblet Squat 400m Run Continue reading

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