Jun 26, 2013
Mobilize: Squat position
Strength: Back Squat
Conditioning:
10 minutes, as many rounds as possible:
- 5 Kettlebell Snatch and Overhead Lunge left (53/35)
- 5 KB Snatch and Overhead Lunge right
- 5 Ring Dips
- 5 Pull Ups
Mobilize: 4-Position Shoulder Stretch
Jun 20, 2013
Strength:
Three position clean deadlift:
then,
One clean @ 80% every 45 seconds- 14 rounds
Conditioning:
Three rounds for time of
- 400m Run
- 10 Pull Ups
- 10 Dumbbell Push Press (35/25)
- 10 Dumbbell Lunges
Jun 17, 2013
Mobility:
Shoulders/Overhead
Strength:
Press
Conditioning:
“Baseline”
For time:
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
Compare to 2013.01.31 and/or your intro session
Jun 9, 2013
Strength:
Snatch, 6×3 @75%
Conditioning:
6 rounds for time:
- 4 Deadhang Pull Ups
- 8 Dumbbell Snatch (50/35)
- 12 Sit Ups
Congratulations to Courtney Modecki for her first place finish at the CrossFit Games Latin America Regionals! We can’t wait to cheer her on when she heads to California in July!
Jun 3, 2013
Strength:
Press & Squat
Conditioning:
3 rounds for time
- 4 Man Makers (35/25)
- 8 Walking Lunges (with Dumbbells)
- 12 Pull Ups
- 400m Run
Some of our athletes are also amazing cooks; lifting weights is a lot more fun when you get to wrap it up with pulled pork and brisket. Thanks Brian and Craig!