2013 02 17
16 February 2013 – STRENGTH – Floor Press 1’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 02 15
16 February 2013 – CrossFit Hope for Kenya
Workout of the Day A. Deadlift x 15 reps (as heavy as you can handle unbroken, and with proper mechanics) Rest 45 seconds Handstand Push-Ups x Max Reps Rest 3-4 minutes Deadlift x 10 reps (use the same load) Rest 45 seconds Handstand Push-Ups x Max Reps Rest 3-4…
2013 02 15
Workout of the Day A. Four sets of: Strict Weighted Pull-Ups x 2-3 Reps Rest 90 seconds Front Squat + Jerk x 2-3 Reps Rest 90 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull Ups 10 Alternating Pistols (or…
2013 02 14
SATURDAY COME WORKOUT AND SUPPORT HOPE FOR KENYA!
FROM THE CROSSFIT KENYA INITIATIVE... "CrossFit Inc. is committed to making people's lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people…
2013 02 14
14 February 2013 – STRENGTH – Deadlift 1’s
STRENGTH Workout of the Day MAIN EVENT: 1) Deadlift (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 02 13
Yes, Snatches on Valentines Day…insert inappropriate jokes here…
Workout of the Day A. Five sets of: Floor Press x 5 reps @ 31X1 Rest 90 seconds Snatch Technique Work x 1.1.1. (Rest 10 seconds in between singles) Rest 90 seconds B. Three Rounds for Time of: Hang Power Snatch (115/75) x 10 reps Ring Dips…
2013 02 13
Workout of the Day A. Five sets of: Back Squat x 4-6 Reps @30X1 Rest 60 seconds Mixed Grip Pull-Ups x Max Reps Rest 60 seconds B. Five Rounds for Time of: Weighted Lunges x 20 Reps (10/leg) Push-Press x 20 Reps (Taken from the ground) Double-Unders…
2013 02 12
12 February 2013 – STRENGTH – Press 1’s
STRENGTH Workout of the Day MAIN EVENT 1A) Press (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up…
2013 02 11
Workout of the Day A. In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: *Set 1 – 50% of 1-RM x 3 reps *Set 2 – 65 % of 1-RM x 2 reps *Set 3 – 75% of 1-RM x 2 reps *Set 4 –…
2013 02 11