Tabata push-ups Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No […]
CrossFit Open Athlete Tally: 64 athletes! 21-15-9 reps of: Dumbbell thrusters L pull-ups Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken. Record dumbbell load and type of pull-ups performed to comments. The 2016 CrossFit […]
CrossFit Open Tally: 63 athletes! Shoulder Press 1-1-1 This is Part 3 of The CrossFit Total! and CrossFit Tag Today we finish out the CrossFit Total with a one rep max press! Followed by some good fun. CrossFit Total Worksheet
Back squat 1-1-1 Deadlift 1-1-1 This is 2/3rds of The CrossFit Total. We will do the Press tomorrow. Today kicks off The CrossFit Total at Roots! We have created a CrossFit Total worksheet to complete prior to coming to class. Please click the link and download the spreadsheet to your computer. Please do not enter […]
In teams of 2, row 10k. Partners must each row 5,000m in equal increments. Before workout begins, partners will commit to the increment they will hold throughout the workout. Example, partners can choose to each row 250m, 500m, 600m, 1,000m each turn, but this must stay consistent throughout the 10k. Don’t forget! The CrossFit Total […]
On an 8-minute running clock, perform 1 minute each of: Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots, 20-lb. ball Burpees Double-unders Post reps completed for each exercise, and total reps completed to comments. That’s right, on Monday and Tuesday of this coming week, we’ll complete The CrossFit Total within each group class! […]
CrossFit Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. Additional Notes The height of […]
Open Tally: 47 athletes signed up! For time: 15 jerks 45 pull-ups 12 jerks 36 pull-ups 9 jerks 27 pull-ups Use the same load for the jerks that you used for the cleans on Tuesday’s WOD. The CrossFit Open has come a long way since it first debuted in 2011. Here’s a fun little trivia. […]
Open Tally: 39 athletes signed up! 3 rounds for time of: Row 500 meters 25 GHD sit-ups 25 hip extensions Before I had kids, I swore that my kids would be Paleo. A corn chip would never touch their lips, they would never have sugar, and they would be raised on grassfed meat varieties only. […]
Establish your 1-rep-max deadlift Then, with a barbell loaded to 50 percent of your max deadlift: 15 cleans for time 12 cleans for time 9 cleans for time Rest as needed between each set. Quick reminder for parents! Children are not allowed on the shop floor or any of the training space at any time […]
