The group getting in their Sat morning db thrusters. Today taking on bears… Strength 5 X Bear Complex (1 complex is one of each) 1 PC 1 FSQ 1 Jerk 1 BSQ 1 Jerk *5 min reset between sets… Read more »
Rudy likes to clean the weights off the floor. He’s helpful like that. MetCon EMOM x 20 (Alternating) 1 Min: 3 Squat Clean (205/145) 2nd Min: 8-10 Pull Up ** ** Rx+: 8-10 C2B Do something today,… Read more »
Who doesn’t like to do a few pushups? CrossFit Games Open WOD 13.4 7min AMRAP Clean & Jerk (135/95) T2B *3ea, 6ea, 9ea, etc. A bit of an ascending ladder with a moderately heavy weight and gymnastics.
How are you planning on spending your iced in fun? Any ideas…? MetCon (Partner) 20min AMRAP Part A (10min) P1: Ring Dip Hold @ The Top* P2: ME Calorie Row P2: Ring Dip Hold @ The Top* P1: ME… Read more »
It’s always good to have a group of people working on the same mission as you in case you fall down… “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Let’s have… Read more »
The rower is waiting for you… WL EMOM x 10 1 Squat Snatch *Approximately 85% of 1RM MetCon 2000m Row for Time Let’s get through hump day with a bit of a time trial on the rower
Lift some heavy weight for ‘Merica! WL 15-20min to Find 3RM TNG Power Cleans MetCon 10min AMRAP 20 Wallballs (20/14) 15 T2B 10 Power Cleans (135/95) Ending the year with an entire month of strength work!
Welp, ain’t nothing to it but to do it… Strength/Skill 15-20min to Find 5RM Thruster *Bar must be cleaned from the floor Buy Out Accumulate 3min total in an RKC plank *What is that? Well, I guess… Read more »
Do it for the pink socks! Tomorrow (Saturday) at noon. Improve your overhead squat at Iron Hero CrossFit! MetCon For Time 5-4-3-2-1 Deadlifts (275/190) 25-20-15-10-5 Ring Dips *10min Cap Don’t forget your chance at learning… Read more »
Taking out the squats for a day as they may [or may not] be showing up tomorrow… Who knows… MetCon 16min AMRAP 25 Power Snatches (115/80) 25 Deadlifts (115/80) 25 Pendlay Rows (115/80) 200m Run A little… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.