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Thursday, July 21, 2016: “Lynne” five rounds; rest amply between rounds: max bench press @ body weight max pull-up This workout is scored by the total repetitions completed of bench press from all five rounds, as well as the total repetitions completed of pull-ups from all five rounds. workout courtesy of crossfit.com
The “MPH Presidential Physical Fitness Test” is this Saturday, 6/25! Inspired by the “Presidential Physical Fitness Test” that we all took in gym class in middle school and high school, this event consists of several short tests, each designed to measure capacity in an area of fitness. Sign up here: http://ow.ly/K0tw301g4pZ
Thursday, June 2, 2016: five cycles, as many burpees as possible in three minutes: 75x double under max burpee A three minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number of burpees completed from all five cycles.
Saturday, May 14, 2016: Event #1: “Squat It” With a continuously running clock, establish a three rep max front squat* in nine minutes. *The bar is pulled from the ground. Event #2: “Jump It” as many rounds as possible in six minutes: 8x hang power clean @ 115/75-lbs. 8x box jump, 24/20″ platform Event #3: “Sync It” in teams of 2-3, for time: 50x wall ball @ 20/14-lbs., 10-ft. target 45x synchro burpee 400m synchro run 35x pull-up 30x shoulder-to-overhead @ 145/100-lbs. 35x pull-up 400m synchro run 45x synchro burpee 50x wall ball
“Morning Evening Showdown” Workout 3: “Sync It” for time: 50x wall ball @ 14-lbs. 45x synchro burpee 400m synchro run 35x pull-up 30x shoulder-to-overhead @ 145/100-lbs. 35x pull-up 400m synchro run 45x synchro burpee 50x wall ball @ 14-lbs.
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Power Hour 7/29/16 Deadlift 1x3 at 70% Deadlift 1x3 at 80% Deadlift 1x3 at 85% Deadlift 1x3 at 90% Asst: 12 min EMOM 3 deadlift @70% then.. 2x10 weighted step up Core: 1 min v up /1 min rest/ 1 min v up rest 1 min 1 min leg raises/rest 1 min/ 1 min leg raises rest 1 min 35 super mans/ rest 1 min/ 35 supermans rest :30 sec 2 minutes of sit ups
/Wod Friday 7/29/16 SKILL: L-Sit Party Accumulate 2 minutes in an L-sit stack 45# plates under feet- if feet touch time stops WOD: Complete as many rounds as possible in 20 mins of: 5 Muscle-ups 10 Thrusters, 135/95 lbs 20 GHD Sit-ups 30 Overhead Walking Lunges, 45/25 lbs 40 Double Unders 1 Prowler Push, 135/95 lbs, 100 m
I was stoked to get the coaching staff over to my house for a coaches dinner a couple weekends ago. I was reminded of just how lucky I am to be surrounded by such a talented and caring team. I couldn't imagine this community without these guys leading the way. We missed you Kyle H! http://crossfit38degreesnorth.com/blog/
Did you know that every 2 seconds, someone in the US needs a life-saving blood transfusion? Donating blood is always the first thing I do when the @crossfitgames season is complete. On Saturday, September 24th, from 8am to 1pm, we will be hosting a blood drive at the gym. If you'd like to donate, please see @ciderkate or myself for an appointment time. @crossfit808 @bloodbankhawaii @jasonkhalipa @nc_fit @progenex @roguefitness #crossfit808 #bleedblue #crossfit808blooddrive #avawillwin #bloodbankofhawaii
The FRCF Summer Camping Trip Thursday, July 28th – Sunday, July 31st The FRCF Summer Camping Trip is coming up this weekend. We will be up there from Thursday afternoon through Sunday afternoon. Feel free to come up anytime between those four days/three nights. We have people coming up just for one night, so if that is your only option, you won’t be alone. [ 189 more words. ] http://frontrangecrossfit.com/crossfit-workout-72816-thursday/
New WOD: For time: Run 1 mile 200 Double unders Row 2K meters Post times to comments and BTWB It’s pronounced La Croy, just like the word “enjoy” but without the “enj” and add in “cr” instead. Fake Sweeteners Make You Crave More Sweets. . . say...... Click for more: http://www.crossfitverve.com/?p=20782
Programming for Advanced CF: 7/27/16 Warm up with 3 Rounds on the :30 40Ft Bear Crawl 7 Barbell GoodMornings 7 Barbell OH Squats 7 Pullups With a Running Clock: 0-5:00 Complete 25 Clean and Jerk 135/95 5:00 - 10:00 700M Row 10:00 - 16:00 2 Rounds: 15 Deadlifts 225/155 15 HSPU 16:00 - 21:00 Run 800M 21:00 - 25:00 50 Wallballs 20/14
Have you heard?!? Lifeworx has a brand new class for you to try! Our SPRINTERVAL class is a no-nonsense blast of cardio and toning to get you sweaty and give you lasting results! *45min class! *no experience necessary *all fitness levels welcome *M/W/F at 7:15am and T/Th at 8:15am Grab your fitness buddy and come try it out today! $20/class or $175/month
COMPETITOR 12 Deadlift 9 Front Squat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up ATHLETE 12 Deadlift 9 FrontSquat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up HEALTHIER 9 Deadlift 6 Front Squat 3 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load
HUGE ANNOUNCEMENT! We've partnered with Former NFL PRO, Tim Lester, to bring the BEST (in reputation and results) in Speed, Agility and Quickness training to Forsyth County. All on our 2,500+ square foot indoor turf. Enrollment is now open. Classes are limited, so call ASAP to guarantee a spot. 8-18 yrs Sundays 3-5PM Tuesdays and Thursdays 5:30-7:30PM
Such a great couple of humans right here. Check out the latest featured athletes! http://crossfit30004.com/featured-athletes-barney-and-margie/