3 Squat cleans every minute for 15 minutes. Use 75%
The Froning Special
May 18th, 2012Eeee-awww!!
May 17th, 2012
1.
Obtain a new maximum height Box Jump or Knee Jump
Then…
2.
6 rounds for time of:
5 Chest-to-Bar Burpee Pull-ups
10 metre Overhead Walking Lunges with dumbbells
10 metre DB Bear Crawls
The strongest path between 2 points is also a straight line
May 16th, 2012
Regardless of type of squat, the barbell must be directly over the center of the foot and remain there throughout the entire movement.
As many reps as possible in 10 minutes of:
Front Squats (weight progression)
- 5 reps at a time
- men start with 135#, women start with 95#
- if your 1RM is less than 185#, then increase weight by 5# after every 5 reps
- if your 1RM is greater than 185#, then increase weight by 10# after every 5 reps
- continue in this manner until 10 minutes or failure
Ball Buster
May 15th, 2012For time:
Run 500 meters
30 Kettlebell swings – heavy as possible
30 Pull-ups
30 Kettlebell clean and jerk (15 Left Arm & 15 Right Arm) – heavy as possible
30 Box Jumps
Run 500 meters
Unfortunately, Pete had to withdraw from competition this weekend due to injury. He's ok and will be back better than ever.
Don’t overcomplicate your diet.
May 14th, 2012Here’s how Rob Orlando eats. Simple. And he gets to have wine or beer everyday!
Making people lean and mean since 2010
May 14th, 20124 Rounds
15 Wall Ball
10 Toes to Bar
Tara readies for a handstand push-up
Keep an eye open for Tara in next years CrossFit Regionals. This girl is STRONG!
Real-life work is the best fitness.
May 11th, 2012
For time:
50 Air Squats
50 metre carry with dumbbell and hose bundle
50 Air Squats
50 metre sled move (4 plates/2 plates)
50 Air Squats
50 metre Prowler move (6 plates/4 plates)
Get on the floor
May 10th, 20121) Floor Press. Build to 5Rm
2a) 5×10 Incline DB Bench press
2b) 5×10 Db Rows
3) Weighted sit-ups
*weight must be held behind the head. NOT ON YOUR CHEST!
You’re giving me a complex
May 9th, 2012Skill: Power Snatch, OHS
WOD:
7 Rounds for time:
7 Power Snatches
7 Snatch Balances
7 OHS
-men: 95# or less
-women: 65# or less
Got chalk?
May 8th, 2012
3 rounds for time (10 minute time cap):
35 Jump and Touch @ 18″ above standing reach
20 Pull-ups
10 Jumping Lunges (alternating)
5 Strict Pull-ups
