8.6.2011
“Pink Tits”
7′ AMRAP
1, 2, 3, 4, 5…
Power Clean 185/125#
Chest Slap Pushups
Author Archive
8.5.2011
10/7 cals, full lap.
20/14, lap.
30/21, lap.
20/14, lap.
10/7, lap.
Cals are on the baby, you will have a separate time for each round. FTB. 4′ rest b/t efforts.
8.4.2011
KB WU, light KB snatch work.
5 RDS
A1. 20 OH lunges 45/25#.
A2. 12 KB situps w/ KB overhead (6 ea arm) 35/26#.
B. 5 RDS: 10 KB snatch (ea arm), 15 goblet squat, 15 swing, 53/35#. active rest b/t rds is 60 rope skips.
8.3.2011
Teams of 3, 30 RFT:
3 DB Hang Power Clean
6 Pushups
12 Squats
Partner does 1 full round before the next can begin, only 1 working at a time. Use a weight that challenges you.
8.2.2011
A1. DB Push Press 5-5-5-5
A2. Renegade Rows 5-5-5-5 (ea. side)
A3. Farmers Walk 100 m
For time: 40-30-20-10
Push Ball (20/15#)
Double Unders
8.1.2011
Front Squat 1-10-1-20-1-30
Rest as needed between sets. Use a rack for the singles, but for the 10-20-30 rep sets go from the floor. Your score will look something like this:
225-135-235-115-235-95
Let the Games Begin!
The 2011 CrossFit Games kick off tomorrow at 8 am! Our very own Ted is down there right now ready to compete with the 19 fittest men in his age bracket… click here to check out ESPN 3 and watch the action live! Get some Ted!!!
Ted is so bad-ass, he does his Zeus pose WITH a heel turnout... awesome!
The Dirty Dash, Sign Up!
The Dirty Dash in Spokane is on August 20th! We’ve got 5 signed up for the 11 am wave so far… let’s get some more crossfitters in there! We had about 20 athletes at the Warrior Dash, and it was a blast!
Nope not swamp thing under there, just Mandy.
7.22.2011
Tweak the clean start?position.
Then:
clean high pulls 5×3. ?Once you’re feeling smooth, work on some light
- medium cleans, focusing on mechanics.
Recent Comments