“Cindy”
AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 squats Click here to view the embedded video. Should I do CrossFit workout and Paleo Diet? Sample Speed and Agility Drills Can You Overdose on Vitamins...
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“Arwen”
Handstand push-up, 5×5 AMRAP in 10 minutes of: 400m run 15 burpee-over-the-box jumps, 60cm/45cm Increasing Knee Range of Motion Using a Unique Sustained Method Top 10 Tricks For Getting Better Sleep
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The bear
Bear complex : Power clean Front squat Push press Back squat Push press 3 rounds of 5 reps. 1 minutes rest between rounds. Load is dictated by your weakest lift in the complex. Increase load between...
View ArticleFartlek intervals
25min of Fartlek interval running 15min SMR/mobility focusing on the hips and pelvis Click here to view the embedded video. Crossfit Interval Workout.. Power Cleans, Front Squats, Burpees Periodized...
View ArticlePower cleans and Tabata intervals
Power clean, 5×2 Alternating Tabata intervals (16): Ring dips Mountain climbers Click here to view the embedded video. Mountain Climbers CrossFit Is CrossFit the New Yoga? What Is ZMA? Should I Be...
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“Diane”
21–15–9: Deadlift, 100kg/75kg Handstand push-ups Speed and Agility Drills To Improve Athletic Performance Dairy: 6 Reasons You Should Avoid It at all Costs
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15min AMRAP
Muscle-up, 5×3 (or progression) AMRAP in 15 minutes: 20 box jumps 10 supine ring rows Run the gasser What Is The Best Workout For Increased Balance? 5 Vitamins and Minerals that Help Lower Back Pain
View ArticleKB press plus 10 rounds
Skill practice: Kettlebell press Perform the following every 90 seconds for 15 minutes (10 rounds): 2 hang power snatches, 70-80% 1RM 3 burpees Click here to view the embedded video. Clapping Fran 9...
View Article12min AMRAP
Hang clean, 5×2 AMRAP in 12 minutes: 5 handstand push-ups 10 supine ring rows Finish each round with a 30 sec bar hang. Click here to view the embedded video. Backyard Hang Power Snatch 12 Dangerous...
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From CF Football
Skill practice: L-sit Complete 8 rounds: 3 power cleans @ 75% of body weight 3 broad jumps for max distance Rest 2 minutes between rounds. Record total time, power clean load, best broad jump. Finish...
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“Annie”
50-40-30-20-10: Double-unders Sit-ups How healthy is your cup of coffee? Eating Before Bed & Digestion
View ArticleHSPUs and burpees
Handstand push-up, 5×5 Complete 5 burpees on the minute for 20 minutes. NOTE: the gym is closed today due to the Labor Day public holiday. Click here to view the embedded video. Fartlek – A Great...
View ArticleEvery minute on the minute
EMOTM for 10 minutes: 1 deadlift at 75-80% of 1RM Rest 3-5 minutes. EMOTM for 10 minutes: Run the half gasser (2x50m sprint) Click here to view the embedded video. Skill Proficiency Test Nine Steps to...
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Cleans then “Jackie”
Clean, 5×2 For time: Row 1000m 50 thrusters, 20kg 30 pull-ups Paleo Diet: Healthy Or A Hoax? The Vitamin that Protects Your Brain
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15 rounds in 30
Skill practice: Pistols Every 2 minutes for 30 minutes (15 rounds): 2-3 back squats @ 5RM Healthy Sleep Tips Cardio Controversy: How Much Is Enough?
View Article400m repeats
Muscle-up, 5×3 (or progression) 4x 400m sprint. Rest 3 minutes between efforts. Click here to view the embedded video. Thruster Muscle-up Adventures in Paleo: Starting the Whole30! How to Improve Your...
View ArticleFive rounds
Five rounds of one minute per station of: Wall ball shots, 9kg/7kg (Reps) Push press, 35kg/20kg (Reps) Box jump, 60cm/45cm (Reps) Rest one minute after each round Click here to view the embedded video....
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Hills
12x 80m hill sprints Rest during the walk downhill. 15min SMR/mobility focusing on quadriceps Increase Shoulder Mobility and Stability Simple Ways to Reduce Cortisol, Calm Down and De-Stress
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Kettlebell swings
Hang power snatch, 5×2 EMOTM for 5 minutes: 10x one-arm KB swing, 24kg/16kg Rest 5 minutes EMOTM for 5 minutes: 12x one-arm KB swing, 24kg/16kg Can we really trust the Paleo Diet? Are Growth Hormone...
View Article25-to-5
Skill practice: Skin the cat 25-20-15-10-5: Box jumps, 60cm/45cm Burpees Wear a 10kg vest to challenge yourself. Click here to view the embedded video. Burpee Lateral Jumps Why Do Fiber Foods Help You...
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