Bulgarian Split Squats 4x10 (working up in weight) “Kettlebell 400” 100 kb clean and press 100 kb swings 100 goblet squats 100 Russian twists
19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Variations: Rx’d: (Ages 16-54) Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box Scaled: (Ages 16-54) Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU … Continue reading Open WOD 19.3
Tomorrow is 19.3 - Are you ready? Frannie 40-30-20-10 Doubleunders Situps 10 Pullups each time
Interesting "Lesson" from Precision Nutrition about alcohol, over eating and injuries. The choices we make determine our outcome. Check it out here With a 28 minute running clock 13 min Row 2k In the time remaining Max Reps Back Squat 135/95 2 min rest 7 min Row 1k In the time remaining Max Reps Front … Continue reading Alcohol, Over eating, Injuries etc..
L - sit holds 4 x 30 seconds with 30 second rests spend 5 to 10 minutes of Handstand push up practice 18 Min Amrap 8 Bench 1/2 Body Weight 8 weighted lunges DB 35/25 8 Cal bike 8 Hollow rocks 8 thrusters DB 35/25 Here's a great little chart of Crossfit standards to test … Continue reading Want to compete? check this out!
Vimla said something to me on friday which really struck a cord. I just went to see my Naturopath and he's put me on a strict Auto Immune Protocol for 8 weeks. I eat lots of vegetables, some protein, cheese, a few fruits, very little grains and pretty much no sugar. This does not seem … Continue reading The wisdom of Vimla
When I sent my email to everyone for some reason the links did not work and some of you were asking me for them. Here you go! the bottle(s) I carry around everywhere is from Yeti. really any stainless steel or glass bottle is great. Just please no disposable plastic bottles at the box. I … Continue reading How to lower your plastic usage
4 Rounds of: 10 Power Snatches, 95/65 10 dips rings 10 Burpees 10 goblet squats 10 cal bike ( start at different stations)
Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb/85 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb./115 If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb./145 If completed … Continue reading 19.2
The Announcement comes tonight at 8 pm. what will it be? bulgarian split squats 4 x 6 work up in weight 3 rounds for time of: 50 double-unders 2 minutes holding a handstand 35 AbMat sit-ups