Sunday, 4/1/2018

“JESUS” 14 rounds for time of: 10 deadlifts (95/65) 10 squat cleans (95/65) 10 push-press (95/65) 50 ft of walking lunges with barbell on back + walk back to starting point Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9. As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds). The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground. Jesus is condemned to death Jesus carries his cross Jesus falls the first time Jesus meets his mother Simon of Cyrene helps Jesus carry the cross Veronica wipes the face of Jesus Jesus falls the second time Jesus meets the women of Jerusalem Jesus falls the third time Jesus is stripped of his garments Crucifixion: Jesus is nailed to the cross Jesus dies on the cross Jesus is taken down from the cross Jesus is laid in the tomb * We have done this workout before. We have modified it without the TGUS and with lighter...

Saturday, 3/31/2018

Burpee Channel: 90/11 Warm Up: Coach’s Choice + 11 Wall Balls Partner Workout “The Ocho” For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 Deadlifts (155/225) 8 Pull-Ups Rest 4 minutes, and then… 8 Burpee Box Jump-Overs (20/24) 8 Ring Dips Rest 4 minutes, and then… 8 Ground to Overhead (95/135) 8 Toes to...

Friday, 3/30/2018

Burpee Challenge: 89/12 Warm up: Coach’s Choice + 10 Wall Balls C. Every 2 minutes, for 10 minutes (5 sets): Squat Snatch x 1 rep Build to approximately 85% of your 1-RM. at 40 past the hour Every 6 minutes, for 24 minutes (4 sets), for time of: 400 Meter run/ 500 Meter Row 10 Kettlebell Swings (16/24) 10 Overhead Squats (65/95) N. 1-2-3-4-5….10 of: GHD Sit Ups...

Thursday, 3/29/2018

Burpee Challenge: 88/13 Warm up: Coach’s Choice + 11 Wall Balls C. Every 2 minutes, for 10 minutes (5 sets): Back Squat Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% followed by… One set of: Back Squat x Max Unbroken Reps @ 90% (Try to only take one full breathing cycle at the top of the lift – exhale, inhale, brace and descend) at 40 past the hour 21-15-9 of: Hang Squat Cleans (75/115) Bar Facing Burpees Over the Barbell N. 10K...

Wednesday, 3/28/2018

Burpee Challenge: 87/14 Warm up: Coach’s Choice + 12 Wall Balls C. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 18 Calories on Rower Station 2 – 25 Foot Handstand Walk or 50 Foot Bear Crawl or 3 to 4 Wall Walks Station 3 – L-Sit x 60 seconds or Hanging L-Leg Raise from Pull Up Bar B. 5 rounds of: 200 Meter Run 10 Ball Slams (20/30) 10 Weighted Jumping Squats (Bear hug your slam ball) N. Roberto’s First Ever CrossFit Workout 10 yrs ago on 3/28/2008 3 Rounds of: 50 Double Unders 25 Pull Ups 25 Air...