Results For Category: "Training"

Defined, strong arms are a fitness goal for many, and achieving them requires a combination of targeted exercises and a well-rounded fitness routine. In this…

Pro-level athletes are NOT more motivated than you are. Olympic athletes don’t just “want it more”. Even the coaches in our gym have the same…

You don’t have to be great to start, but you have to start to be great. -Zig Ziglar If you are new to CrossFit, you…

Strength:
Deadlift
6, 6, 6, 6
Building from a moderate to a Mod-Heavy Load.

Workout:
9 sets of :20/:10 (work to rest ratio)
Deadlifts Moderate-Heavy
Up Down over Bar
Sit Ups

Strength:
Overhead Squats
Build from a moderate weight to a Mod-heavy weight over a 15:00 timeframe.

Workout of the Week (WOW)
The Quadfather:
15 AMRAP:
19 Wallballs (20/14)(14/10)
10 Calories on Bike/rower*
Increases by 4 calories each full round.

Strength:
5 Sets of:
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean
Build from Light to Moderate.
Rest as needed.

Workout: Elizabeth
21-15-9:
Clean (135/95)
Ring Dips/Hand Release Push Ups

Workout:
18:00 AMRAP:
18 Alternating Box Step Ups
18 Box Jumps
800 M Run

Finisher:
4 Sets of:
:40 work/:20 Rest
Alternating V-Ups
Plank Holds

Strength:
Power Clean
8-6-4-8-6-4

CrossFit Benchmark Open 19.5:
33-27-21-15-9
Thruster (95/65)
Chest to Bar Pull up

Intensity is relative to the individual. Well, what does that mean? It means finding the right movement/weight/distance/reps so that you get the intended stimulus for…

Teams of 2:
2 rounds for time:
20 Ring Muscle Up/Burpee Chest to Bar Pull UP
40 Power Clean (155/105)(115/75)
60 Box Jumps (24/20″)
80/65 Calorie Row

Partner 1 works while Partner 2 rests. Split work as needed and in orders as written.