Wednesday, January 30, 2018 Prep 200 Meter Run 14 High Knees 2 Turkish Get-ups (per side) Grip/Gymnastics 5-4-3-2-1 15′ Rope Climbs *50′ Plate Pinch Walk Before Every Round (45/25) Conditioning 4 Rounds 15 Front Squats (135/95) 20 Russian Kettlebell Swings (70/53) 15 Chest-to Bar Pull-ups 20-Minute Time Cap
Week 3 of 8: Wednesday Gymnastics 4 Rounds 6 Ring Muscle-ups 12 Deficit Handstand Push-ups Conditioning 4 Rounds 15 Front Squats (155/110) 20 Russian Kettlebell Swings (70/53) 25 Chest-to Bar Pull-ups 20-Minute Time Cap Grip/Gymnastics Strength Conditioning 5-4-3-2-1* 15′ Legless Rope Climbs *50′ Plate Pinch Walk Before Every Round (45/25) Conditioning* 30 Calorie Bike 400 … Read more
Tuesday, January 29, 2019 Prep 3 Rounds 25′ Dual Kettlebell Overhead Walk 8 Alternating Kettlebell Snatches 8 Banded Lat Pull Downs Strength Conditioning 10 Power Snatches @ 60% of Max Snatch Rest 2 Minutes 8 Power Snatches @ 65% Rest 2 Minutes 6 Power Snatches @ 70% Conditioning 6 Rounds 3 Minute AMRAP 20/15 Calorie … Read more
Week 3 of 8: Tuesday Row 4000 Meter Easy Row Strength Conditioning 30/25 Calorie Bike 10 Power Snatches @ 65% Rest 2 Minutes 25/21 Calorie Bike 8 Power Snatches @ 73% Rest 2 Minutes 20/16 Calorie Bike 6 Power Snatches @ 80% Strength 4 Sets 3 Snatch High Pulls @ 73% of Max Snatch Core … Read more
Though it went by rather quietly with the Wodapalooza hangover still fresh and the hype for Fittest in Capetown building, six athletes punched their tickets to the CrossFit Games over the weekend. If we’ve learned one thing about CrossFit competitions, it’s that if they are near any water, the athletes will be in it. The … Read more
Monday, January 28, 2019 Prep 3 Rounds 8 Jumping Air Squats 10/8 Calorie Bike 12 Alternating Psoas March Strength 4 Rounds 8 Back Squats @ 65% of Max Back Squat 50′ Kettlebell Front Rack Lunges* Rest 2 Minutes Between Rounds *Use Two Kettlebells, One in Each Arm (Select a heavy weight you can do the … Read more