Posts Tagged ‘KBS’
September 11, 2018
CrossFit: As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Squat Prep 3rds 10 FS (Build) 10 Push Press (Build) 10 Box Jump (Build) 10 True Pushups WOD “9-11 Tribute†For Time: 2001 Meter Row or Run 11 Box Jump…
Read MoreAugust 30, 2018
CrossFit:Â Warm Up: Ankle Circuit 5min Double Under Practice Squat Prep 3 x :10 Superfriend + 4 FS (Build) 3 x :15 Hollow Hold 3 x :15 Superman Hold Partner WOD: “A man and his dog” 20min Clock 0-5min – AMRAP Double Unders / Lateral Hops 5min-10min – AMRAP Front Squat (135/95) 10min-15min – AMRAP…
Read MoreAugust 28, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression 10 Knee Hug Walking Lunge 10 Plate Touches (Build) 10/10 Russian Twists Strength: 15min clock 4 x 6 Strict Pullups *Add weight if necessary 4 x Fastest Front Carry WOD: Buy In: 800m Run 21-15-9 T2B Rotational Ball Slam 9-15-21 KBS – Russian (53/35) KB Walking Lunge Cash…
Read MoreAugust 16, 2018
CrossFit and BodyFit: 246 Warm Up: Get Your Chile Warm Shoulder DROM Pullup Prep WOD: “Eva” 5rds 800m Run 30 KBS – American (72/53) 30 Pullups *40min cap*
Read MoreAugust 9, 2018
CrossFit:Â Warm Up: Partner Mobility EB Positions 3 x 5 Snatch Balance (Build) Strength: Hang Squat Snatch All Levels: Technique *Work sets of 3 adding weight as necessary* WOD: “Atabat” 5 Snatch (115/85) every :30 x 8 Rest 1min 5 Thruster (115/85) every :30 x 8 Rest 1min 5 Power Clean (115/85) every :30 x…
Read MoreAugust 1, 2018
Today marks the beginning of the CrossFit Games. If you want to see some freakish human beings doing CrossFit be sure to tune online at https://games.crossfit.com/ and appreciate how crazy they really are. Warm Up: 3rds Spidermans 10 Banded Pullaparts :40 Plank with pushup 4 Broad Jumps 5 Strict No Jump Burpees Strength: Bench Press Level…
Read MoreJuly 24, 2018
CrossFit: Warm Up: PVC Positions EB Positions 3 – position Snatch (Build) Overhead Mobility Strength: Power Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: 12min EMOM Even: 3 Power Snatch (~80%) + MR Lateral Hops Odd: Rest *Score is total Lateral Hops* BodyFit: 239 Warmup: 5min Double Under Practice Then 3rds 10…
Read MoreJuly 12, 2018
CrossFit and BodyFit: 236 Warm Up: Heat Yo Meat 3rds 10 Kips / Kipping Practice :20 HS Hold / 10 DB OH Press (Light) 5 Strict No Jump Burpees 15 Air Squats Hip Mobility Skill: Pistol Progression Hero WOD: “Schmalls” For Time 800m Run 2rds 50 Burpees 40 Pull-ups 30 Pistols 20 KBS – American…
Read MoreJuly 10, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch 10 Plate Touches (Build) 5 Strict No Jump Burpees 100m Jog Strength: 10min Alternating EMOM Even: 8 Strict Pullups Odd: 8 Strict Dips Partner WOD: “Bell and Lind” 4rds 25 Burpees 25 Ball Slams *Partner A works while Partner B runs 200m, then switch*…
Read MoreJuly 9, 2018
This Friday Happy Hour at Leaning Cask in Springdale. They’re a micro brewery, dog friendly, and supported our Weights for Wayne Event – seems like a match made in heaven. I’ll be there by 7pm but feel free to start earlier. They’re will be a food truck on hand for goodies. Warm Up: Squat Prep…
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