Thursday, October 20, 2011 by Dell
CROSSFIT “Lucky 7″ 7 Rounds for time: 7 Burpees 7 Pull Ups 7 Push Press (135#/95#) Target: 15-20 minutes Cap: 25 minutes Finisher Run 400m ALL OUT BOOTCAMP 20 minute AMRAP: 200 m Run 10 Toes-to-Bars 20 Box Jump (24 in.)s
Saturday, December 4, 2010 by Bennett
“Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds [...]
Thursday, November 11, 2010 by Craig
Strength: Snatch – work up to your max for the day, keep your total attempts after your warm-up under 20. Conditioning: Complete 3 rounds Advanced – 1 minute box jumps, (28″, 24″) 1 minute push press, (115#, 85#) Rest 1 minute Intermediate – 1 minute box jumps, (24″, 20″) 1 minute push press, (95#, 65#) [...]
Monday, November 1, 2010 by Craig
Strength: Push Press – work up to 3x3r, perform multiple warm-up sets and the 3 working sets are ascending and you will establish your 3 rep max for the day Conditioning: Complete for time Advanced – 10 rounds of 30 Double Unders 15 Chest to bar pull-ups Intermediate – 10 rounds of 15 Double Unders [...]
Wednesday, October 13, 2010 by Craig
Strength: Shoulder Press 1-1-1 Push Press 1-1-1 Push Jerk 1-1-1 increase your load for each set. You may jerk from in front or behind the neck. Conditioning: Beginner – Run 1 mile for time Intermediate & Advanced – Run 5k for time Links: The Valsalva Manuever by Matt Niglio The Lean Out Challenge begins Saturday Hershel [...]
