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5 rounds: Front squats max reps (pick appropriate weight) ring dips max reps -After you finish your front squats, recover briefly then begin your [...]
February 28, 2012
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Taken from CF.com 2/27/12 Three rounds for time of: -Row 300 meters -20 Wallball shots, 20 pound ball -10 Pull-ups [...]
February 27, 2012
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With a partner or two: Each person will row 500 meters 4 times. After you row 500 m let next person row. Your rest time is their row time. When [...]
February 24, 2012
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The crossfit season leading to the crossfit games has begun. Lets join the fun, shall we… Here is the first workout of five, to be [...]
February 23, 2012
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For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats -To scale this workout you can break up the work into multiple [...]
February 21, 2012
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for time: 100 “hands off deck” push ups -at every break in push ups run 400 meters -begin and end with 400 meter run *The more push [...]
February 15, 2012
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For time: 10 knees to elbow (K2E) 50 push ups 9 K2E 50 Back Extensions (BE) 8 K2E 40 push ups 7 K2E 40 BE 6 K2E 30 push ups 5 K2E 30 BE 4 K2E 20 [...]
February 11, 2012
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1. L-sit: Accumulate 3:00 *rest as needed, then do #2 2. 10-9-8-7-6-5-4-3-2-1 reps for time of: -2 pood Kettlebell swing (use appropriate [...]
February 10, 2012
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From CF Centurion 2/4/12 For time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (155/115) – use appropriate weight Pull Ups Knees to Elbows [...]
February 8, 2012
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** Today’s workout took a lot of “True Grit” to finish. Here it is: 2 Rounds For Time: 50 Ball Clean Wall Ball shots 24lbs [...]
February 7, 2012
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* Super Bowl Workout Perform 30 Body Weight Deadlift for time -Rest as needed Perform 30 Clean & Jerks for time with 3/4 your body weight [...]
February 6, 2012
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For time: 21, 15, 9 Hand Stand Push ups Knees to elbows back extensions *This pic shows a way to scale/modify [...]
February 5, 2012
Local 1592 Fitness Training 