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21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood (55#) Right-arm Kettlebell snatch, 1.5 pood Pull-ups *Once [...]
October 30, 2011
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Bar hopping burpee Demo: Click Here Workout: 5 rounds 5 Squat Clean and Jerk w/ 135lbs 10 Bar Facing Burpee’s ** [...]
October 27, 2011
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Workout: 5 complete round w/ approx. 3 min rest in-between 1 Shoulder Press w/ 135lbs 3 [...]
October 26, 2011
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For time: 500 meter row or 400 meter run 50 sit ups with feet anchored 500 meter row or 400 meter run 40 hand release push ups (hands off of the [...]
October 25, 2011
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For Time: 75 Meter run with a 6′ fence jump after each 50 rep excercise below 50 [...]
October 21, 2011
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For Time: 30 Squat Clean and Jerks *Either receive the bar in a full squat once you’ve cleaned it, or power clean the bar and then squat. [...]
October 20, 2011
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5 Rounds: 5 Shoulder Presses (Pick a heavy but manageable weight) 250 meter row sprint
October 19, 2011
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1. Front Squat 3×5 (3 sets of 5 reps) @ 85% of 1rm 2. 5 Rounds for time: – [...]
October 18, 2011
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With any crew member at your station, challenge them to a pullup/ pushup to [...]
October 15, 2011
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500 Double Unders Every failed jump do 10 sit ups *Upon completion stretch calves for no less than two consecutive minutes per side.
October 14, 2011
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AKA- “Blake” from Crossfit-Sonora Four rounds for time: -100 foot walking lunge with 45 lb plate held overhead -30 box jumps , 24 [...]
October 13, 2011
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For time: -1000m Row -50 Burpees -1000m Row *This workout and this video were taken from CF Vacaville North 10/12/11. Enjoy your rowers.
October 12, 2011
Local 1592 Fitness Training 