Monday
News: Jens Pulver will be here TODAY January 31st! This would be a good day to bring a friend! MAX EFFORTBack Squat 3×5 WOD“Angie” For time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats Post time to comments.
News: Jens Pulver will be here TODAY January 31st! This would be a good day to bring a friend! MAX EFFORTBack Squat 3×5 WOD“Angie” For time:100 Pull-ups100 Push-ups100 Sit-ups100 Squats Post time to comments.
News: Jens Pulver will be here Monday January 31st! This would be a good day to bring a friend! MAX EFFORT Bench press 1rm WOD5 rounds for time of6 clapping push ups12 weighted walking lunges 55/35 1 farmers walk 55/35
News: Jens Pulver will be here Monday January 31st! This would be a good day to bring a friend! Skill DevelopmentEverything Kettlebells WOD For time:Run 800mthen do 3 rounds of 21 kettlebell swings 55/3512 pull upsthen run 800m
MAX EFFORTSplit Jerk 1rm For time:135 lb Squat clean, 10 reps50 Sit-ups135 lb Squat clean, 8 reps40 Sit-ups135 lb Squat clean, 6 reps30 Sit-ups135 lb Squat clean, 4 reps20 Sit-ups135 lb Squat clean, 2 reps10 Sit-ups Post time to comments.
Foam roll, stretch, recovery/mobility. SKILL Development:basic gymnastics WOD: For time:135 lb Thruster, 10 reps50 Double-unders135 lb Thruster, 8 reps40 Double-unders135 lb Thruster, 6 reps30 Double-unders135 lb Thruster, 4 reps20 Double-unders135 lb Thruster, 2 reps10 Double-unders Post time to comments. ……….
“CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. You will have 15 minutes per lift to find your 1 rep max. Then
MAX EFFORT Clean & jerk(split or push) find 1rm… WOD5 rounds of 9 dumbbell hang squat clean 45/306 towel pull upsrun 200m
MAX EFFORT2 hands anyhow: put 2 different weights overhead using 2 different methods. i.e. Snatch a dumbbell then with weight overhead, squat down and C&J a Kettlebell add the weights together and that gives you the sum of the lift. WOD 4 rounds for time row 500m rest 3 minutes. Post loads and times to
I would like to congratulate Jennifer and Mathy for getting their first pull ups today! “Filthy Fifty”For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Post time to comments. Oh