Jim getting after some boot camp last week! Crossfit Golden Bike Ride: 6:00 p.m. Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds – Handstands/Handstand Pushups – Muscle ups...Read More
Heavy doubles for our Clean and Jerk today! – Weightlifting Every two minutes, for 20 Minutes (10 sets): Clean and Jerk (1.1) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ – Metcon For time: Row 1000 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters Read More
Metcon In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Slamballs Teams get one erg. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has...Read More
Sharons ready for Helen today! – Accessory: Three sets, not for time: Bar Muscle-Ups x 3-5 reps Rest 1 minute Kettlebell or Dumbbell Snatch x 5-7 reps each arm Rest 1 minute Double-Unders x 30-40 reps Rest 1 minute – Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# /...Read More
Danyelle is ready for some Deadlifts. – Weightlifting Every 3 Minutes, for 15 Minutes (5 sets): Deadlift (3 reps) Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. – Metcon Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead...Read More
