Lifts: Back squat & Bench press MetCon: AMRAP 10 100m Sprint 10 Double-unders
Skill: KB Clean & Press MetCon: AMRAP 15 1 KB Clean + 1 KB Press 2 KB Clean + 2 KB Press 3 KB Clean + 3 KB Press Cleans and Presses must be performed for the right and the … Continue reading “Workout of the Day: Tuesday, 11-Oct-2011” →
Lift: Push jerk 5-5-3-3-1 MetCon: In 7 minutes or less 3 Rounds 200m sandbag run 2 rope climb rest one minute In 7 minutes AMRAP 7 box jumps 12 KB swings rest one minute In 7 minutes or less 3 … Continue reading “Workout of the Day: Monday, 10-Oct-2011” →
AMRAP 20 P1 300m run P2 Box jumps P3 DB push press P4 Rest Score = # rounds + total reps Teams of 4. One round = every time a team member comes back from the run.
Skill: Rope climb MetCon: “How high can you go…?” 1 DU 2 DU 3 DU 4 DU … and so on Each set of Double-unders must be unbroken. If you break, you start over that set. Time cap is 5 … Continue reading “Workout of the Day: Friday, 07-Oct-2011” →
Ask and thou shalt receive! 🙂 A good number of you have asked about the idiosyncrasies of nutrition when training for endurance events (usually those lasting over 2 hours)… attached is a great article published in the CrossFit Journal last year … Continue reading “Race-day Fueling for Endurance Events” →
Skill: Double-unders MetCon: “Jackie” 1000m Row 50 Thrusters @ 45 lbs 30 Pull-ups
Lifts: Back squat & Bench press MetCon: 10 Burpees 20 Box Jumps 30 Double-unders 40 Tuck jumps 50 Air squats