Ever seen a prettier over head squat than Jason’s, I haven’t! WL 15 to 20 mins to find 5 RM Hang Squat Snatch Skill Handstands or Rope or Rings Because everyone loves to squat…..right?
Isn’t that right, guys? Picking up heavy things and throwing them back down again. WL 5 Sets 2 Power Snatch + 3 Overhead Squat *For weight *2min rest b/n sets MetCon 7min AMRAP 15 Power Snatches (75/55)… Read more »
In traditional CrossFit fashion: being prepared for the unknown and the unknowable. In this case, will it rain or will it not? Where will we be for Free Bootcamp? Make sure you keep an eye out for any updates [on… Read more »
Lindsay giving us a great overhead position for her squat snatch! WL 15-20min to Find 1 RM Squat Snatch Then 5×2 @ 80% of 1RM Squat Snatch Give the volume a break today because…
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 »
We’re going to start knocking out some 1 rep maxes this month… Just not today… We’ve had a lot of highly dense days over the last couple weeks so it’s time to slow down a bit, starting today. It’ll… Read more »
Doing some CrossFit Benchmark WODs! “Isabel” For Time 30 Snatches (135/95) *8min Cap Skill Open skill work Retest day. We’ve done this but it was a looooooong time ago. Search for it on your ZP account!
Yay! Free Bootcamp at 10:30am at Burke! Just a reminder that FREE BOOTCAMP THIS WEEK IS AT 10:30AM AT BURKE HIGH SCHOOL TRACK AND NOT AT 10AM AT IRON HERO CROSSFIT. It’s at Burke. Yes, Burke. WL E2MOM x… Read more »
It looks funny when we warm up our hips and lower legs for running, huh? WL EMOM x 20 Even = 2 Squat Snatches (Heavy) Odd = 5 Strict Pullups Finishing the week on a heavy note
Consistent work creates consistency. Similarly, practice doesn’t make perfect. Perfect practice makes perfect. WL EMOM x 30 Even = 2 Power Snatches (~85% of 1RM) Odd = 30 DUs A little bit of this; a little bit of… 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.