|
Tabata 8 Rounds 20 Seconds Max Ring Push Ups 10 Seconds Rest 20 Seconds Max Horizontal Kettlebell Swing 10 Seconds Rest 20 Seconds Max Bench Press @ 55% 10 Seconds Rest Recovery: 2 Rounds 20 Burpee Slam Balls 20 Russian Twist
0 Comments
 CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatch 3 Bar Muscle up Men use 75 lb. Women use 55 lb. Recovery: 20-2 GHD Sit Ups 1-10 Overhead Squat 12/16
20 - 2 Assault Bike Every Round 200’ Farmer Walks 12/17 CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatch 3 Bar Muscle up Men use 75 lb. Women use 55 lb. 12/18 Tabata 8 Rounds 20 Seconds Max Ring Push Ups 10 Seconds Rest 20 Seconds Max Horizontal Kettlebell Swing 10 Seconds Rest 20 Seconds Max Bench Press @ 55% 10 Seconds Rest 12/19 "Hammer" Five rounds, each for time, of: 135 pound Power Clean, 5 reps 135 pound Front Squat, 10 reps 135 pound Jerk, 5 reps 20 Pullups Rest 90 seconds 12/20 21 - 15 - 9 Kneeling Half Moon 42 - 30 - 18 Hip Extensions @ 33% snatch 12/21 10 -1 Rope Pull 2 - 20 Plank Plate Slide 10# / 5# 12/22 Kaenon 100 Pushups 75 Wall Balls 1 Deadlift 315 / 235 75 Wall Balls 100 Push ups Compare to 3/17/18 Descending 20 - 2 Assault Bike calories Every Round 200’ Farmer Walks Standard KB Swing Weight in each hand Recovery: 30-20-10 Air Squats Push Ups Sit Ups Three paralyzed men are walking again thanks to targeted neurotechnology  1 Rep Max 3 min max 100ft Prowler Push compare to 11/10/17 & 5/29/18 Recovery: 500-100 Meter Row 50-10 Sit Ups Science confirms: Earth has more than one 'moon'  Hey everyone.
Tomorrow is the holiday Christmas Party at the Hull house. Swing by anytime after 6pm. If you don't have the address, it is posted at the gym or you can text Clint on the gym cell phone # January first is the Annual Winter Classic / Whisky tasting. If you want to participate in the Whisky, bring a bottle taste anything you wish and leave with your bottle. Game starts at 11am. January 25th is the Tag Team Championship Fight Gone Bad. Bring a friend from outside of the gym or do all 5 rounds by yourself! Feb (traditionally the last week) is the open! Get training!  U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York. He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips. He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield. Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters Scaling Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements. Intermediate Option For time: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters Beginner Option For time: Run 800 meters Then, 4 rounds of: 12 assisted pull-ups 9 knee push-ups 6 assisted dips Then, run 800 meters Recovery: 21-15-9 Wall Balls Kettle Bell Swings  Amateur Fight Gone Bad 5 Rounds 1 Minute Max Kettlebell Swing @ 25% C&J 1 Minute Max Snatch High Pull @ 55% 1 Minute Max Russian Twist @ Same KB 1 Minute Rest Recovery: 2 Rounds 400 Meter Run 20 Knees to Elbow How humans evolved to live in the cold  |
