Strength Push Press 10×2 at 80% 1RM Then Bear Complex 5 rounds of the following 7 Power Clean 7 Front Squat 7 Push Press 7 Back Squat 7 Push Press from back rack This workout isn’t scored on time but the weight of the heaviest set and the last set should be your heaviest. …
With all the illness going around at this time of the year, a lot of us wonder whether or not to work out while “under the weather”? I’m a big fan of listening to my body…. and if not up to a full workout, at least getting a little bit of movement in (alternating jogging…
Strength/Skill Every Minute on the Minute for 10 Minutes 2 Squat Snatches, 80% 1RM Then Perform on the minute every minute for 20 minutes: 3 Power Snatches, 135/95 lbs (even minutes) 10 Burpee (Bar Facing)s (odd minutes) A perfect score would be 150 reps Rx. Rx+ would be 155/115. Buyout 4×15 snatch grip Romanian Deadlifts …
Check out this article by Dr. Kathy Dooley of the blog site Dooley Noted – she gives a great example of why we train….. we train for life… to be able to pick up the heavy stuff without causing injury: http://www.drdooleynoted.com/changing-the-water-jug/ Kettlebell Class 1/6: 3 rounds of :40 work followed by :20 rest: One-arm Swing…
Happy New Year everyone! It’s time for the first kettlebell class of the New Year! Let’s start of the year with a bang and knockout some of the swings of the January swing challenge. You should be able to do about 50-60 swings in each round, so this workout will add about 150-180 swings to your…
If you just want to get stronger and don’t care about the science that’s cool. Just skip the links and check out the new class announcements below. As a trainer I have always said you only get in shape to do what you are training to do. In exercise science thats called specific adaptation to…
Strength
Front Squat 10×1 at 95% 1RM
Then
3 rounds for time of:
50 Double Unders
20 Banded Kettlebell Swings, 32/24kg (use red band with 32 and orange bands with 24s)
20 Romanian Deadlifts, 185/135 lbs
Buyout
4 x 20 kettlebell punch ups.
Strength
Bench Press
5 x 3 @ 85%
Then
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings, 32/24 kg
10 Box Jumps, 24 in
10 Ring Dips
Buyout
Triceps 4 x 15
Happy New Year to all of our members! 2015 is going to be a great year for us at CrossFit I35!! And we are starting the year off right with the 10,000 Kettlebell Swing Challenge during the month of January. Yes, you heard that right – we are going to do 10,000 kettlebell swings by…
