99% of my blogs will be about CrossFit, or correlate to CF in some way…today however, I will bring you the other 1% and talk about legacy. The word legacy is commonly used to describe what one may will upon their death, what they bequest, typically in the form of property…More on this in a...Read More
WOD 1 of the Reebok CrossFit Open: Complete as many reps as possible in 7 minutes of….Burpees This workout begins from the 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. Movement Standards...Read More
Skills and Strength Dips and muscle up transitions 25-20-15-10-5 Backsquats – pick a goal weight. Start your reps at 75% of your goal and increase by 5% each set.Read More
Deadlift 3 x 5 (light if you hit your 1 rep max last week) or Front Squat Max 5-3-1-1-1 (if you did not get this lift in last week) WOD 5 Power Cleans/Front Squats 10 Toes to Bar/Knees To Elbow 5 rounds Cash out: Push ups x 30Read More
Bench Max 5-3-1-1-1 or Deadlift Max 5-3-1-1-1 (if you didn’t get your max last week) WOD Buy in: Wall Ball sit ups x 50 Death by pull ups Minute one, perform one pull up, rest remainder of minute, minute two, perform two pull ups, etc. Cash out: Pistols x 50 (25 each leg)Read More
Back Squat 3 x 5 (if you maxed last week, this should be a light weight) or Back Squat Max (if you didn’t max last week) 5-3-1-1-1 CrossFit recognizes and honors fallen military, fire and police by creating workouts called “hero wods”. Tomorrow, we will perform the hero WOD, Jack, whose bio is below. Army...Read More
Skill work Double Unders and goat work Weighted Sit-ups 2 mins Max Rep 9-7-5 One Arm KB Ground to Overhead (each side) KB Get-up **A KB Get-up is NOT a Turkish Get-up. It begins in a standing position (holding the Kb however you choose) then down to the floor with both knees (one at a...Read More
Deadlift Max 5-3-1-1-1 Clean& Jerk max Tabata this: Air Squats Battling Ropes Sit ups Push Press Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Air Squat, Battling Ropes, Sit ups and Push Press with a one minute rotation break between exercises. Each...Read More
