Weighted Push-ups and CFR Chest Day

By jessica / April 27, 2015

Weighted Pushups- 3,3,3,3,3

Then

50 In-out pushups to 45# plates
Run 400m
50 20″ Declined Pushups
Run 400m
50 Pushups
Run 400m

For Time

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Join Us for a Workout and Help Support a Local Charity: The Pink Elephant Movement Saturday, September 30, 20238:00 AM9:00 AM Location: CrossFit Renaissance3251 Cedar …

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February 4, 2020

Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

June 20, 2019