Beginner

Tuesday 180717 – Beginner

Strength Back Squats 10×2, increasing Note: We are starting to back squat each week for the rest of the summer, and will practice our front squats in conditioning workouts and barbell complexes. Expect to see the number of sets decrease… Read more »

Monday 180716 – Beginner

Strength A1. Kettlebell Push Press 4×8-10/arm A2. 4×10-20 second L-hang (Scaled: tuck hang) A3. 4×30-60 second Static Plate Overhead Hold (45/25) Conditioning 10 minute alternating EMOM: Odd minutes – 7 Thrusters Even minutes – 5 Pull ups + 5 Burpees… Read more »

Sunday 180715 – Beginner

Strength Front Rack Reverse Lunges 4×8/leg, increasing Conditioning For time: 50 Double Unders 25 American Kettlebell Swings (24/16) 15 Push ups 50 Double Unders 25 American Kettlebell Swings (24/16) 50 Double Unders 15 Push ups 25 American Kettlebell Swings (24/16)… Read more »

Saturday 180714 – Beginner

Strength A1. Tempo Bench Press 5×5-6 (32X0) A2. 5-8/arm Kettlebell Bent Over Row Conditioning 4 Minute AMRAP: Row for Calories 3 Minute AMRAP: Wall balls (20/14) 2 Minute AMRAP: Burpees jump to a target 1 Minute AMRAP: Seated Russian Twists

Tuesday 180710 – Beginner

Barbell Complex Every 2:00 minutes for 8 rounds complete: 3 Clean Deadlifts+3 Hang Power Cleans+3 Front Squats+3 Push Press Conditioning “CrossFit L-1” 3 rounds for time of: 15 Thrusters (95/65) 12 Burpees

Monday 180709 – Beginner

Monday 7/9 Strength Back Squats 8×2, increasing Note: We are starting to back squat each week for the rest of the summer, and will practice our front squats in conditioning workouts and barbell complexes. Expect to see the number of… Read more »

Saturday 180707 – Beginner

Skill Double Unders Conditioning Intervals 5 rounds of 30 seconds work/30 seconds rest: 1. Double Unders 2. Lateral Box Step Overs (24/20) 3. Ring Rows 4. Wallballs (20/14) 5. Plank ups