|
Warm Up: Grace 30 Clean & Jerk @ 135 / 95 Or 65% of max compare to 6/5/17 Recovery: 4 Rounds 10 Burpees 10 Pull Ups 
0 Comments
Warm Up: Skills Day Spend 15 min working on Snatch technique and finding a 3 rep max Squat Snatch then Spend 15 min working on Muscle Up Technique and / or find a max muscle up rep count in 15 minutes Recovery: 2 Rounds 400 Meter Run 20 Knees To Elbow Warm Up: 12 - 9 - 6 x 50ft Prowler Bear Crawl @ 75% BS 21 - 15 - 9 Hang Power Snatch @ 55% Recovery: 30-20-10 Air Squats GHD Sit Ups Back Extensions  Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members. Havana Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner Option Complete as many rounds as possible in 20 minutes of: 75 single-unders 20 knee push-ups 10 power cleans Men: 75 lb. Women: 55 lb. Recovery: 2 Rounds 10 Turkish Get Ups (5 each arm) 20 Kettle Bell Swings Hey Guys,
We are looking at putting out a new t-shirt where the front says either 1: "Safety Third" 2: "Rule 1 Don't die!" 3: "The 10 Workouts that didn't kill me . . . But should have!" The back will list the 10 worst CrossFit workouts and have a box you can cross off when you have done them. I have my own ideas as to the worst workouts, but what sticks in your memory? Clovis, Kalsu, Strange . . . List your (least) favorite workouts and front slogan choice (or make up an better one) in the comments section. We will pick the top 10 from the ones with the most votes. Warm Up: 3 Rounds 10 Broad Jumps 15 Good Mornings Find Your 1 Rep Max Deadlift Compare to 10/3/17 Recovery: 2 Rounds 20 Box Steps 20 Kettle Bell Swings 20 Burpees Interesting little known fact in astronomy  Warm Up: 15-12-9 Box Jumps 30-24-18 Band Scapular Retractions Russian Kettlebell Challenge 10 minutes max reps KB Snatch 55 / 45# You cannot set the KB down Compare to 8/19/2017 Recovery: 10-1 GHD Raises 1-10 Shoulder Press  Warm up: 3 Rounds 20 Goblet Squat 200m Run 21 - 15 - 9 Pistol each side 600ft - 400ft - 200ft Atlas Stone Carry Recovery: 2 Rounds 10 Burpees 15 Sit Ups 20 Air Squats An interesting take on FaceBook  4/15
21 - 15 - 9 Pistol each side 600ft - 400ft - 200ft Atlas Stone Carry 4/16 Russian Kettlebell Challenge 10 minutes max reps KB Snatch 55 / 45# You cannot set the KB down Compare to 8/19/2017 4/17 Find Your 1 Rep Max Deadlift 4/18 Havana Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. 4/19 12 - 9 - 6 Prowler Bear Crawl @ 75% BS 21 - 15 - 9 Hang Power Snatch @ 55% 4/20 Skills Day Spend 15 min working on Snatch technique and finding a 3 rep max Squat Snatch then Spend 15 min working on Muscle Up Technique and / or finding a max muscle up rep count 4/21 Grace 30 Clean & Jerk @ 135 / 95 Or 65% of max compare to 6/5/17  Come on down during open gym hours, from 10am to 12 pm and give weightlifting a try for free today with the Why Not? Weightlifting Barbell Club.
|
