Today is the start of a new macrocycle with two training goals. 1. KS State Weightlifting Championships on August 27 (10 weeks out) and the 2. CrossFit I35 Hero Challenge September 17th. (13 weeks out) While it’s not our goal to “convert” anyone into a competitive weightlifter becoming a better weightlifter will make you a…Details
*Sub Run of same distance if there is a wait for the rower. Scale reps and distance by 50% if competing in Swolestice Tomorrow
Run 1-2 miles easy to prep for Swolestice Run tomorrow.
Strength Bench Press 5 x 3 working up to 75% Then 3 rounds for time of: 5 Strict C2B Pullups* 6 Shoulder to Overhead* 10 C2B Pullups 12 Front Squats *use 65% of Press for all lifts. If you scaled pullups to ring rows on Monday use a band today. If you used a band…Details
Strength/Skill EMOM for 10 Minutes 1 squat clean + Jerk* @60% *New people do 3 Then Complete as many rounds as possible in 15 mins of: 10 Push Press, 115/75 lbs 10 Kettlebell Snatches, 24/16 kg 10 Box Jumps, 24/20 in Capacity 30:00 AMRAP with HR @ 140-150BPM of: 200m Tire Drag (heavy, but marching…Details
Summer Swolestice is this weekend which means CrossFit Total on Saturday. We’ve been hitting it very hard and very heavy so this week NOTHING heavy. The heaviest load will be 75% in the powerlifts and 65% in any of the CrossFit WODS. If the Rx weight for any wod this week is over 65% of…Details
Come say goodbye to one of our very first members Matt Tingle before he moves to Omaha to start his residency in general surgery.
All members old and new are invited as well as friends.
Matt will personally announce the workout tomorrow so you’re going to have to wait.
Strength Wendler Deadlift Cycle Week 3 5,3,1= @ 75, 85, 95% Then 1) Run 400M – then… 3 rounds of: 12 Toe to Bar 4 Deadlifts @ 225/155# Rest 1:00 2) Run 400M – then… 3 rounds of: 12 Toe to Bar 3 Deadlifts @ 315/225# Rest 1:00 1) Run 400M – then… 3 rounds…Details
Strength/Skill 7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed. Not EMOM but 15 minute time cap. Yes one more time. Your glutes and hammies will love me (someday). Then 1:00 ME Snatches @ 95/65# 1:00 Rest 1:00 ME Snatches @ 135/85# 1:00…Details
Strength Wendler Bench Press Cycle Week 3 5,3,1 @ 75, 85, 95+% Then Half of 2016 Regional individual workout 3 For time with a 6 minute time cap: 52 wall-ball shots 20/14# 26 pull-ups* Rx+ is .75 and Rx++ is the whole thing. However don’t attempt + or ++ if there is any possibility of…Details