Feb 11, 2013
The Solidarity Trail Running Club is doing it’s inaugural run today (Tuesday) at 9:45am! Message michael@solidaritycrossfit.com if you are interested in joining.
Strength:
Hang Clean 1-1-1-1-1-1-1
Conditioning:
7 rounds for total repetitions of:
2 minute AMRAP of,
- 30 Double-Unders
- ME Muscle Ups (7 rep cap) or C2B Pullups (15 rep cap)
- ME Burpees
*Rest 1 minute.
Notes: The cap on muscle ups is 7 reps, C2B pullups is 15 reps. Once you hit this cap, immediately drop down and perform ME burpees with the remainder of the 2 minute cycle. Metcon courtesy of Outlaw Industries.
Trail time!
Feb 10, 2013
Strength:
A/B/C:
- Press
- Push Press 5-5-5-5-5
- Back Squat
Conditioning:
Row 2k
Whole Life Challenge – Starts Saturday, February 16th!
This Saturday, February 16th, is the kick off workout for the Whole Life Challenge. Sign up this week to participate with the rest of the Solidarity CrossFit Team! The eight week challenge represents an excellent way to get dialed in to great habits and nutrition to back up all the hard work you put in at Solidarity. If you have any questions please ask an SCF coach or e-mail Becky. We will be announcing the prizes and disseminating more info on the challenge throughout the week. Detailed nutrition guidelines and ideas for cooking will be distributed through the Solidarity Eats blog.
La Casa Rosada, Buenos Aires
Feb 8, 2013
Strength:
Bucket List
Conditioning:
Working with a partner, 20 minutes as many rounds as possible:
1 person completes 1 round of “Cindy” – 5 pull ups, 10 push ups, 15 squats – while the other partner completes max effort double unders. Switch after each completed round of Cindy.
Score is total repetitions (1 round of Cindy=30 repetitions).
Beginning the preparatory phase: platform familiarization.
Feb 6, 2013
Strength:
A/B: Front Squat & Deadlift
C: Bench Press & Deadlift
Conditioning:
2 rounds, for total score:
- 1 minute, ME KB Snatch (53/35)
-20 seconds rest-
- 1 minute, ME KB Swings (53/35)
-20 seconds rest-
- 1 minute, ME Double Unders
-20 seconds rest-
- 1 minute, Row for Calories
-100 seconds rest-
We’re excited to welcome Coach Jasonn as part of our team!
