Deadlift Keeping with the same number you’ve been using, (90%+20#) work through the following sets: 5@75%, 3@85%, 1+@95% WOD 15-12-9-9-12-15 Push Press (95/65) Kettlebell Swings (70/53) Here are 3 really good tips on KB technique…his swings are a bit lower than CrossFit standards, but they are good tips!!Read More
Back Squat Keeping with the same number you’ve been using, (90%+20#) work through the following sets: 5@75%, 3@85%, 1+@95% WOD 400 meter run Wall Ball x 25 500 meter row Box Jumps x 25 400 meter run Slam Balls x 25 500 meter row Double Unders x 50 Good job on those swings Frank!!Read More
Overhead Press Keeping with the same number you’ve been using, (90%+10#) work through the following sets: 5@75%, 3@85%, 1+@95% “Angie” 100 Pull-ups 100 Push ups 100 Sit ups 100 Squats …for time.Read More
Overhead Press Use the number from last week (90% of your 1RM + 10#) 3@70%, 3@80% 3+@90% WOD KB Swings x 30 (70/53) DU x 50 2 Rounds Run 400 meters Rest time that it takes you to run Then: HSPU x 6 GHD’s x 10 3 Rounds Row 500 metersRead More
Back Squat Use the number from last week (90% of your 1RM + 20#) 3@70%, 3@80% 3+@90% WOD Push Press x 10 Bulgarian Split Squats x 12 (6/side) AMRAP 14 minutes Swing it Seth!! A decent explanation of the Bulgarian Split SquatRead More
Deadlift Use the number from last week (90% of your 1RM + 20#) 3@70%, 3@80% 3+@90% WOD Exerpt from, CrossFit Southie: “Those of us that live in the City of Boston are boastful about our beloved beantown. The Boston marathon is one of the best weekends of the year, because crowds of people have the...Read More
WOD “Pheezy” Three rounds for time of: 165/115 pound Front squat, 5 reps 18 Pull-ups 225/155 pound Deadlift, 5 reps 18 Toes-to-bar 165/115 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine...Read More
