Strength Wendler Back Squat: Week 3 5 reps @ 75% of 1RM 3 reps @ 85% 1+ reps @ 95% of 1RM* *Depending on what weight you work off of this may be a PR but the real goal is AMRAP @95% Then 3 rounds for time of: 12 Push Up (Rings)s 9 Toes To…
“TOE JAM” 20 min AMRAP Partner A – Run 400m Partner B – Complete as many rounds as possible of the following while Partner A is running 3 TOE TO BAR 6 Wall balls 9 double Unders switch when partner a is complete with the run and score is total number of reps plus distance run! Blame Coach…
Strength/Skill Jerk 12×1 at 70% 1RM* *add weight every set until over 90%. If 90% feels light feel free to go heavier but no misses. If you miss drop weight. Then 10 Power Cleans, 135/95 lbs 1 Handstand Push-up 9 Power Cleans, 135/95 lbs 2 Handstand Push-ups 8 Power Cleans, 135/95 lbs 3 Handstand Push-ups…
Mark your calendars for Sunday April 19th at 2:00pm at CrossFit I35 to kick off our Spring/Summer Weight and Fat Loss Challenge. We’re going to give you the truth about weight and fat loss that no one wants to share with you! We are going to put you on the fast track to success! We will be holding…
Strength
Strength/Skill Every 1 min for 12 mins, alternating between: 1 Squat Clean & Split Jerk, 60% 1RM * 10 Burpee (Bar Facing)s *Increase weight 10-20 pounds each set until you are at approx 90% of 1RM Then 15 Clean & Jerks, 75% 1RM — then — Run, 800m — then — 15 Clean & Jerks,…
Gladiator Complex Workout Using medium weight, partner workout (I go, you go) Round 1: 10 double swings Round 2: 8 double swings + 2 cleans Round 3: 6 double swings + 2 cleans + 2 squats Round 4: 4 double swings + 2 cleans + 2 squats + 2 presses Round 5: 2 double swings…
Strength
This one was a slam dunk for Bianca Caponetta. Congratulations you get the winner take all $200 prize! As a trainer I’ve put on a lot of these challenges and the stats I kept for this challenge revealed something obvious. The people who logged the most workouts and logged their weight the most often dominated. It’s the…
