Jul 26, 2013
This is our last Bring a Friend Day until the fall! Bring a friend (or two) and come join in the fun at 10 a.m. Make sure to swing by the gym this afternoon for our CrossFit Games Watching Party – we’ll have a grill and some beers, so bring some meat and a chair (if desired) and come by to hang out.
Skill:
Kettlebell Swing
Conditioning:
20 minutes to complete:
Working with a partner, “I go, you go Helen”
3 rounds:
- 400m run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups
Partners complete the 400m runs together, and then alternate on the KB swings and pull ups.
-then-
As many burpees as possible, only one partner working at a time.
Score = 1 point for each repetition in Helen (198 possible) and 1 point for each burpee
Jul 22, 2013
Today is Bring A Friend Day! Thursday and Saturday of this week are even more chances for you to share the fun of CrossFit.
Strength:
Alternating with a partner, complete:
3×8 (4L/4R) Suitcase Deadlift w/Kettlebell
Conditioning:
“Double Under Cindy”
In teams of two, complete as many rounds as possible in 20 minutes of:*
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
*One partner works on Cindy while other partner does max double unders; switch after each completed round of Cindy. Record number of reps completed on Cindy and number of double unders (divide single unders by two).
Jul 19, 2013
Next week is Bring A Friend week! Have someone interested in CrossFit? Bring them on Tuesday, Thursday, or Saturday for a fun team work out!
Strength:
15 minutes to make up strength work from earlier in the week.
Conditioning:
Complete as many rounds as possible in 15 minutes of:
- 4 Dumbbell Snatches (2L/2R, 50/35)
- 2 rounds of:
- 3 Pull Ups
- 6 Push Ups
- 9 Box Jumps (24/20)
Jul 7, 2013
Mobilize: Overhead squat movement preparation
Strength: Overhead Squats 3-3-3-3-3 @ 2320
Conditioning:
3 Rounds:
3 minutes, as many rounds as possible:
- 3 Power Cleans (135/95)
- 5 Pull Ups
- 7 Over-the-Bar Burpees
-1 min rest-
Jul 5, 2013
Strength:
15 Minutes to make-up strength work of choice or work on skills
Conditioning:
“Jackie”
- 1,000m Row
- 50 Thruster (45#)
- 30 Pull-ups
Compare to 2013.01.03
