I. 4 sets: Front squat x 6 Rest 45 seconds 8 strict ring rows Rest 45 sec II. For time: 500m row 50 wall ball 25 HSPU 500m row
For time: 1 mile run 21 DB snatch (70/50) 30 jumping lunges 800m run 15 DB snatch 20 jumping lunges 400m run 9 DB snatch 10 jumping lunges Great work on Fran yesterday everyone! Loved seeing the PRs and hard work!
Warm up: 3 sets each for time: 5 tire flips 30m burpee broad jump 4 rounds for time: 200m run 10 box jumps (30/24) 10 power snatch (95/65) Question of the Day: Who did Good Vibrations better?
Warm up: coach’s choice For time: 150 wall balls (20/14) Core: 21-15-9 AB mat sit ups V-ups GHD back extensions Here’s Spencer Hendel doing Karen back in 2011 with a 30# ball. That was an unheard weight of back then!
5 sets of: Deadlift x 4 (open hands at bottom) Rest 20 sec 3 reverse wall climbs Rest 2-3 min 5 rounds for time: 15 KB swings (53/40) 30 double unders (10 min cap) Why are we opening the hands at the bottom of our sets today (resetting)? Much of the work in a deadlift […]
E2OTM for 20 minutes Squat clean x 2 Start at 60% 1RM and build. Amrap 10 5 clean and jerks (165/115) 10 bar hop burpees 15 T2B Required watching for today…. have fun 80’s and 90’s kiddos!!! All you young kids, this is the original boy band!
Warm up: Coach’s Choice 3 rounds for time: 7 C2B 7 Thrusters (135/95) 7 T2B 7 Thrusters Let’s see those smokin’ fast times! Congratulations to Alicia and Branden for completing the Ironman Galveston 70.3 this past weekend!
Overhead Squat 5-5-3-3-1-1-1-1 Work to a new 1 Rep Max Overhead Squat 3 Rounds for Time 30 Slam Ball 20 Box Jump Overs If you’ve got a couple extra hours today…check out some heavy Overhead Squats from the 2014 Crossfit Games
500m run 3 rds of: 50 double unders 12 Power cleans (135/95) 500m run Double Under Tips from the CrossFit Journal Congratulations to a few of our ACF Members for getting their learning on this past weekend! Chris K and Mario G attended the CrossFit Level 1 Cert in San Antonio this weekend. Ashley G […]
5 rds for time: 400m run 9 HSPU 6 bar facing burpees 3 squat cleans (205/135)