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 24, 2013
Great work to all our athletes who ran the Downtown Mile last night! We had a ton of PRs!
Today is bring a friend day, so bring in that friend/family member/co-worker who is curious about the crazy things you do at the gym; we have some fun in store today! After today Saturday will be your last chance until the fall.
Strength:
Working in teams of two:
3x 160m Sled March (no running)
- Partners switch every 40m.
- Weight should be as heavy as possible but not so heavy you have to stop to rest during drags.
- Rest as needed between efforts.
Conditioning:
Working in teams of two, 15 minute, as many rounds as possible of:
- 400m Team Sandbag 50/50s* (50/35)
- I go, you go**:
- 10 Ring Rows
- 10 Box Jumps
*Partners must stay together on run; partner A carries seabag first 100m, both partners continue up hill to turnaround without seabag, then partner B carries seabag final 100m
**Partner A does 10 ring rows, then partner B does 10 ring rows; partner A does 10 box jumps, then partner B does 10 box jumps
Jul 14, 2013
Next week on July 23rd, 25th, and 27th are your next chances to show a friend what this CrossFit thing is all about with Solidarity’s “Bring A Friend Day”! Start lining up some friends (victims?) now; you’ll be their personal tour guide for a Solidarity team workout!
Strength:
A: Deadlift, 3×5 @75%
B: Deadlift, 5×1 @90%
Conditioning:
Dynamic mobility, then:
800m Run x 2, rest 1:1
400m Run x 2, rest 2:1
200m Run x 2, rest 3:1
Jul 10, 2013
Mobilize: Front rack position
Strength:
A: Front Squat, 3×10 @65%
B: Front Squat, 3-3-3-3-3
Conditioning:
15 minutes, as many rounds as possible:
- 200m 50/50 Sandbag Run (50/35)
- 10 Weighted Sit Ups (behind the head 25/15)
- 10 Ring Rows
