1 Shoulder Press + 2 Push Press + 3 Push Jerks X 3 (moderate weight, you will be limited by your press)
+
3 Rounds:
30 Wall Balls
1 Min Row
3 Min Rest
+
6 Sled Pushes – Rest as needed after each push
Thursday Workout of the Day
December 6, 2012 by
Tuesday Workout of the Day
September 25, 2012 by
Shoulder Press
8,4,2,8,4,2 @3011 (waveload, light, medium then heavy X 2)
KB Swing Heavy
5 reps X 4 sets- bottoms up on the kettlebell with a one second hold at the top.
Met Con:
5 Rounds:
7 Thrusters 95/65
12 KB Swings (bottoms up) 1.5/1 pood
1 Rope Climb
1 Min rest
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Friday Workout of the Day
August 10, 2012 by
1 Shoulder Press + AMRAP Push Press (do 1 press then immediately do as many push presses as you can with the same bar) x 5 sets – Increase weight each set.
then
“Christine”
3 Rounds:
500m Row
21 Box Jumps (games standard) 24/20
12 Bodyweight Deadlifts
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Someone lost the bet!
Friday Workout of the Day – CrossFit North Fulton, Roswell, GA
July 20, 2012 by
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Be sure to check the board in the weightroom and follow the “Warm Up Calculator” for the Press. Increase weight for each set with the last set being your heaviest. Beginners, use a light/moderate weight and work on technique.
Chillaxing
Friday – Happy Birthday Jpow!
June 22, 2012 by
Shoulder Press 1 + AMRAP Push Press x 5 Sets. Increase your weight for each set.
Front Squat 3 X 3 Use the same weight for each set
10 Unbroken Toe 2 Bar X 5 sets. Rest as needed between sets.
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Farewell friend. Marshall is leaving us next week to go to the Naval Academy. We will miss you!
