Hang Power Clean Heavy Set of 2 followed by… “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Keith and Lisa from the 80’s themed Couples Throwdown. They won best dressed (Armani Award).
Archive for May, 2018
“Wreckless” For Time: 27-21-15-9: Toes to Bar After each round: 20/14 Cal Bike/Row 50′ Front Rack Walking Lunge (med/heavy. Can be DB, KB, Sandbag). Is this you after the weekend? Do you feel terrible both physically and mentally come Sunday night, Monday morning because of bad decisions on the weekend? Are your workouts suffering? Remember, […]
Game: Coaches pick. “Double Decker” AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders FUN STUFF: Hills at Kelso: Sunday May 27th, June 3rd, 10th, 17th (weather dependent). Fri, June 1st: Guys Night. Poker at Prakash’s house. 7pm. Let him know if you’re coming. Potluck. (Ladies Night coming soon….) […]
The Basics. Boring. Mundane. Minimal progress. Over and over, again and again. Back Extensions again? Shoulder health again? Core stuff again? I want the sexy and flashy stuff. A muscle up, now. A squat snatch. The peg board. I want it. Carries are boring, but very beneficial for stability and core/mental strength. Checking in with […]
“Sugar Daddy” 21-15-9: Deadlifts (225/155) 400 Meter Run Today we will focus more time on the down portion of a deadlift. I know this is a struggle for a lot of you in terms of positioning, timing, maintaining tension and body awareness. Today, in addition to reviewing the pick up, we’ll review and practice the […]
“Cindy Got Jacked” For Time: 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000 Meter Row (One round of Cindy = 5 x pull up, 10 x push up, 15 x air squats) ***Calling on Motorcycle and Bike riders! Mike Burns is coordinating a fun ride on Wednesday, June 13th at 7:15pm. Meet AT THE […]
“Bike Drop” Teams of 3: For Time (30 Minute Cap): 70/50 Bike/Row, 75 Power Snatches, 75 Thrusters (75/55) 70/50 Bike/Row, 60 Power Snatches, 60 Thrusters (95/65) 70/50 Bike/Row, 45 Power Snatches, 45 Thrusters (115/80) 70/50 Bike/Row, 30 Power Snatches, 30 Thrusters (135/95) 70/50 Bike/Row, 15 Power Snatches, 15 Thrusters (155/105) TODAY is the Couples Throwdown. […]
“Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Share a rower with another person. Couples Throwdown is THIS SATURDAY! Reminder there is only one CrossFit Class at 8am and no Open Gym. The 8am class is no cap. Dave Stieb…..
“Mano y Mano” 3 Rounds, team of 3. Bike x 50 Cal (switch off as needed) 3 Prowler Push each (1 rep = there and back, 9 total reps per round as a team) Team’s will start by completing the calories on the bike, then switch to the prowler work. One person working at a […]
Game: Coaches pick. “Snake Bite” Option A For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups Option B For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Pull-ups Option C For Time: 15-12-9 Power Snatch (75/55) Overhead Squats (75/55) Pull-ups Greg from TRULOCAL will be onsite Wed, May 23rd from 5-8pm! If you buy […]