1 round of Kelly: Run 400 meters 30 box jump, 24/20 30 Wall ball shots, 20/14 2 round of Helen: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups 1 round of Kelly Cash Out 2x 10 Banded KB Swings 24/16 4 lengths Waiter Walk
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the 300
Today we do "the 300"!!! "The 300", while not originally a CrossFit workout, did use the same style of functional training. It was originally used by the stuntmen training with Gym Jones for the 2007 film "300," to help them achieve the "Spartan look." The workout has since been adopted as a popular benchmark workout by CrossFitters and functional … Continue reading the 300
Flip Frenzy
Strength: Front Squat 3x5 up to 75% 1RM WOD: Flip Frenzy 21-15-9 Reps for Time Tire Flips GHD Sit ups Power Snatch (95/65 lb) Back extensions https://youtu.be/I7TzLNg8uFU Cash Out: 100 DUs for time
The Ghost ( a birthday WOD)
Today's WOD is brought to you by the letter "M" as in our own illustrious head coach and owner of the box Marta... It's her birthday WOD (even though her birthday is on Sunday) and she wanted to share the joy with you all by doing her favorite workout 🙂 Strength: Rows 3 x 5 … Continue reading The Ghost ( a birthday WOD)
Into the Hole + Beware Cipro and Training
Article: Cipro can cause tendon ruptures A man in the US ruptured both his quad tendons. It was found that he had been taking the anitbiotic that goes under the name CIPRo. Here is more info: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921747/ And this https://medlineplus.gov/druginfo/meds/a688016.html Strength: Clean and Jerk - work up to a heavy 3. Negatives 3 x 3 WOD: Into … Continue reading Into the Hole + Beware Cipro and Training
Barbaric and the Crossfit Team Series News
The Crossfit TEAM SERIES Starting Sept 19th - October 1st The Team Series is back! Grab a partner and get ready to have some fun. Two sets of partner workouts will be released on Wednesday, Sept. 19, and Wednesday, Sept. 26. In Week 1, pairs will have until Monday, Sept. 24, to complete the workouts … Continue reading Barbaric and the Crossfit Team Series News
Nicholle
Nicholle 400m Run 10 KB Hang Cleans & Press 24/16 Max Rep Bench 115/85 As Many Rounds As Possible (AMRAP) in 20 Minutes – Note the Bench Press completed in each round.
Minnion and “Crossfit gets a bad rap”
Article: I did Crossfit for one whole year and am here to bust your misconceptions Crossfit gets a bad rap. Sure, some approach it as a pain-inducing workout meant to strip you down until you have nothing left to give. But to others it's simply a great way of keeping a balanced body and mind. In … Continue reading Minnion and “Crossfit gets a bad rap”
Probatio Snatch + Bicep Curls
Articles: The Length of Your Ring Finger Can Help Predict Your Athleticism Our research team wanted to take this finger research a step further: Could the differences predict athletic ability, and, if so, how? In general, those with lower digit ratios—that is, those whose ring fingers are relatively longer than their pointers—are more likely to perform … Continue reading Probatio Snatch + Bicep Curls
Hotshots 19 + Negative Pull Ups
Strength: Negative Pull Ups - 3 x 4 - weighted for those who can WOD: Hotshots 19 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run
