Every 6 min for 3 rounds:
A1. DB Russian step-ups @21X0 10-12 reps
A2. DB bent over row @3111 8-10 reps
+
20 min amrap:
8 pushups
15 sit-ups
run 200m
Thursday Workout of the Day
September 18, 2013 by
Monday Workout of the Day
August 25, 2013 by
Every 3min for 5 sets:
A. CGBP @20X1 6-8 reps. (Go heavier than last time)
+
For time:
10-1 ub ladder
kb swings 70/53 53/35 35/25
push jerk 115/75
+
FLR on floor – accumulate 5 min
“rock paper scissors!”
Thursday Workout of the Day
August 14, 2013 by
8/15
Every min for 10 rounds:
A. Deadlift+HPC+Jerk
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10 rounds:
7 kb swings
5 burpees
rest 45 sec
Only one rep of each on A. Go heavier than Tuesday.
Yes. This happened.
Thursday Workout of the Day
August 7, 2013 by
Great job to our bootcampers last night!
8/8
Every 4min for 4 rounds
A1. Back Squat @30X0 8-10 reps
A2. DB Elbowing Row L&R @3110 8-10 reps
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10 squat cleans tough
30 double unders
8 squat cleans
30 double unders
6 squat cleans
30 double unders
4 squat cleans
30 double unders
Post load/time/complaints to comments.
Share on FacebookThursday Workout of the Day
August 1, 2013 by
Every min for 12 rounds:
A. 2 hang power cleans (as heavy as possible with good form)
+
Every 2min for 4 rounds:
B. DB Push Press 6-8 reps/arm
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6 rounds:
12 kb swings 70/53 53/35 35/25
30 double unders
rest 90 sec
Does your booty pass the barbell test?
Friday Workout of the Day
July 25, 2013 by
“Michael”
3 Rounds for time:
800 m Run
50 Sit Ups
50 Back Ext
Post time to comments.
Beth looks awesome!
Thursday Workout of the Day
July 24, 2013 by
Every 4min for 5 rounds:
A1. Back Squat @30X0 3-4
A2. Powell Raise @3010 5-6
+
4 rounds for time:
20m db walking lunges
30sec side bridge L
30sec side bridge R
The First Four Summer Challenge is August 3rd at CrossFit Alpharetta! Mark your calendars!
David post squat clean PR and wod.
