Every minute on the minute for 10 minutes:
5 Power Clean (105/155)
Finishers: 3 x 15 Hip Extensions, 3 x 15 Jack-knives on TRX
Christyne totally surprised herself with her feats of strength this morning!
I heart CrossFit.read more
Skill: In the chin up position (while in a flex arm hang), do 5 straight leg raises. Do 3 sets.
Muscle Snatch (53/75)
Wall Balls (14/20)
Overhead Barbell Lunges
3-3-3-3-3 / Each
3 Rounds: For Time
15 Ring Dips
Dave’s first couple weeks of “real classes”.
Heavy Clean Pulls
Clean 80% of your last set
For time: Finish one before going to the next
30 Dumbbell Hang Clean to Thrust Overhead (30/40lb)
30 High Box Jumps (as high as you can manage)
Resistance Sprints x 4
Kettlebell Heartbeats 10-10-10-10
Kettlebell Pull-overs 7-7-7-7 (Heavy)
Every minute on the minute for as long as you can, adding half-burpees by 2 reps each minute. (no push-up):
6 x Shuttle Run Lengths (10m)
Subsequent minutes are 4 half-burpees, 6 half-burpees…….
Jay’s headband makes him stronger. True story.
3 Rounds for time:
10 Toes to Bar
20 Wall Balls (14/20)
30 Swings (20/24kg)
40 P-lette Lateral Jumps
Skills: 5 x 15 second knee-up support holds on rings
Power Snatch (sets across)
Dumbbell Snatch/Each (35/45)
**30 Double Unders after each set**read more
Thruster – Moderately Heavy (not a max)
Dead hang Pull-ups
Are You A Moderator or an Abstainer? I’m definitely an abstainer.read more
1RM Push Press
7 Rounds: Record your distances
50 Pulls on the Rower at a damper setting of 10. Rest while your partner rows.
Finisher: 25 Kettlebell Deck Squats (Angela and I will show you advanced to beginner options).
A big thank you to Aly, owner of Rx-Star who led a fantastic pull-up and muscle-up workshop this weekend! There’s always a bit of “magic” when she enters the room and participants are amazed at what they are capable of when given the chance to specifically verbalize what they want.
“I will get 8 kipping pull-ups today.”
“I will string together 5 butterfly pull-ups.”
“I will get 1 strict muscle-up today.”
We are looking forward to having her back in March for a special Olympic Weightlifting Workshop. Aly travels with Coach Burgener, assisting his many Olympic Weightlifting Certifications nationwide, so be sure not to miss this upcoming opportunity!
Next Up: Our turn to host the Affiliate Throwdown on February 11th, 1pm. More details to come. I will also need some volunteers to help out!read more
Bulgarian Split Squats
10-10-10-10 Heavy Swings
AMRAP: 10 minutes
10 Stiff Leg Deadlifts (115/135)
10 Renegade Rows (30/40)