Fight Gone Bad
Max Effort Upper Body
Seated Shoulder Press : 1 Rep Max
Seated Db Shoulder Press 8-8-8-8
Dumbbell Tricep Roll Back 10-10-10
Then:
For time:
50 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
100 Double Unders
Buyout
3×20 Dumbbell Flies
100 Banded Triceps Presses
Since it’s fact that most CrossFit athletes are somewhat underfed. Double that if you are already lean and trying to gain muscle mass. So we thought it would be nice to ask you to have a guilt free day and eat so much you can’t stay awake for all the football games later…
The first team event Rx will be as follows: Teams #1 (3 teams per heat 15 minute time limit) (all dnf will be scored by total reps not time) 3 Rounds for time of the following 40 KBS Split evenly between males and females 24/16kg 40 foot Partner Carry 20 Partner Squats split evenly between…
Happy Thanksgiving We are excited to announce the first two events for the CrossFit I35 Winter Ice Games. Event #1 3 Rounds for time of: 10 alternating overhead lunges 15 Snatch 115/75 (95/65 scaled) 15 kettlebell swings 32/24kg (24/16 scaled) There will be a strict 15 minute time limit. Anyone not finishing will scored by…
This is an awesome article by powerlifting great Dave Tate. It’s full of great ideas and cues for getting a big box squat. Source: T-nation Sure, you squat, but do you squat BIG? I watched the guys squatting over in the corner of the gym and knew immediately the subject of my next article for…
DetailsBox Squat : 1 Rep Max
Then:
Power Cleans (185/135)
9 Wall Balls (14/20)
21 Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
15 Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
9 Burpees
Then:
Dimmel Deadlifts 3×20 @ 30%
Hope you are all doing great and ready for an awesome holiday season. We are super excited to be hosting what is shaping up to be a major event. There are a total of 255 people signed up to compete in both individual and team events. The doors will open at 7am on both days…
Turkish Get Up Technique
Then:
4 rounds for time of:
10 Turkish Get Ups, 24/16 kg
15 Toes-to-bars
20 Push-ups
30 Double Unders
Buyout
100 band to face
Dynamic Effort Upper Body
Bench Press With Band 6×3 at 60% 1RM
After warm up perform two sets with regular, close and wide grip.
Bent Over Barbell Row 10-10-10-10
Then:
21-15-9 reps, for time of:
Shoulder-to-Overhead, 115/75 lbs
Pull-ups
Perform one gasser or rope climb after each set.
Buyout
Inverted Barbell Rows – 3×10
