This week is essentially a deload week with max efforts this weekend for the Kansas State Weightlifting Championships and as part of the Saturday WOD for those of you not going. In other words this week is light by design with a goal of big lifts this Saturday and to prepare for a final push…
22 Veterans a day commit suicide. Now you can do something about it to help build a Military Family retreat center to reduce veteran suicide. On August 20th, 2016, we will create our own WOD (Workout Of The Day) with 22 exercises and 22 reps of each. At Minute 22 into the WOD, we will…
Strength/Skill Squat 6 sets of 2. Start at 60% and work to 80%. Then 12-9-6 reps, for time of: Squat Snatch, 165/115 lbs* Bench Press, 225/155 lbs* This is a main site workout from August 2nd. Yes i realize that the Rx weights are in excess of many of your PR’s. Don’t care we…
Strength/Skill Every 2 Minutes for 12 Minutes Power Clean 2 @60%, 2 @70@, 2 @ 80%, 1 @90%, 1 @95%, 1 @ 100%* *Match existing PR don’t go for a new one. The goal is to have no misses. Also stop adding weight if the lifts start looking sloppy. In other words hold yourself to…
Strength/Skill Every 2 Minutes for 12 Minutes Power Snatch 2 @60%, 2 @70@, 2 @ 80%, 1 @90%, 1 @95%, 1 @ 100%* *Match existing PR don’t go for a new one. The goal is to have no misses and press outs are misses. In other words hold yourself to IWF and USAW standards. If…
Strength/Skill Every 2 Minutes for 12 Minutes Squat Clean and Jerk 2+2 @60%, 2+2 @70@, 2+2 @ 80%, 2+1 @90%, 2+1 @95%, 1+1 @ 100%* *Match existing PR don’t go for a new one. Then 15 Chest to Bar Pullups 15 Shoulder to Overhead 135/95# 50 Double-Unders 10 Chest to Bar Pullups 10 Shoulder to…
Strength/Skill Squat 6 sets of 2. Start at 60% and work to 100%. Goal is to get 2 reps with old max not get a new one. Then CrossFit Fall Hero Challenge Online Event #1 AFTERBURNER Part 1 Complete as many rounds and reps as possible in 5 minutes of: 15 Bar Facing Burpees 15…
“ADAMBROWN” Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24/20 inch box 24 Wallball shots, 20/14 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24/20 inch box 24 Wallball shots, 20/14 pound ball 145/105 pound Clean, 24 reps Please work in teams of 2 or even 3.…
Strength/Skill Squat 5 x 5 work up to 80% of the 5 rep max determined during Wednesday’s workout. As usual get spotters and don’t cut depth Remember this one? WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 /…
Skill/Strength 3 Snatch Lift-Offs + 1 Squat Snatch Lift off is slow and to just above the knee. The 4th rep is the snatch. Work up to a very heavy weight for the complex. Then For time: 9 Power Cleans 185/125#* 21 Pullups 7 Power Cleans 185/125# 15 Pullups 5 Power Cleans 185/125# 9 Pullups…
