Three rounds for time of:Run 800 meters50 Wall ball shots, 20 pound ballIf your Karen time is over 10 minutes, scale to 35 reps per round or a lighter wallball. Introducing the 2013 CrossFit Regionals Workouts Yesterday, the last two individual Regionals workouts were announced as were the team workouts. We’ll do each event, over...Read More
“Schmalls”For time:Run 800 metersThen two rounds of:50 Burpees40 Pull-ups30 One-legged squats20 Kettlebell swings, 1.5 pood10 Handstand push-upsThen,Run 800 meters May Newsletter! The May Newsletter hit your email inbox a few moments ago. Check it out or click this link to get the low down. There’s A LOT going on this spring and summer. May 13th –...Read More
Deadlift3-3-3-3-3 Regional Events Released for First Day of Comp! Check it out! The 2013 CrossFit Regionals workouts will be announced over the next few days. Fridays events were released yesterday: Individual Event 1“Jackie”For time:1000 meter Row45 pound Thruster, 50 reps30 Pull-ups Individual Event 2Overhead squat complex7 Minute ladder of:3 Overhead squats Individual Event 3For time:30...Read More
“Jackie”1000 meter row45/35 pound Thruster, 50 reps30 pull-ups Skill Work Expansion Since January, we have done handstand push-up skill work in a structured programmed capacity one day per week at the shop. Beginning this week and progressing over the next few weeks, we will expand the skill work to include the following skills one day...Read More
In teams of four, complete as many rounds as possible in 20 minutes of:10 Plate ground to overhead 45 lb./25 lb.15 Hand-release pushups20 Air squats400 meter plate run with 45/25 lb. plate Spring Social! See you at the park today at 9:30 for one of the most fun team workouts we know! Then, head on...Read More
Take 20 minutes, after warm-up, to establish a new 1 rep max backsquat. No set # of attempts in 20 minutes BUT it is a hard 20 minute cut-off. Back Extension Part 2 Yesterday we detailed the back extension. Today we add a video. Be sure to read through the information from yesterday’s post...Read More
21-15-9 reps for time: wallball (20/14)burpeetoes to bar Whip My Hair Need a good laugh? Check out Jimmy Fallon and Bruce Springsteen’s rendition of Willow Smith’s Whip My Hair. Feel free to whip your hair back and forth during today’s workout!Read More
Row 500 meters 5 strict press5 push press5 push jerk (135/95) Not “any way overhead”, must complete lift specified for rep to count. Spring Social is Sunday, May 5th! The Spring Social is Sunday, May 5th as part of this month’s Park Workout Weekend. Every month from April through October we get out of the...Read More
