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311214

AMRAP in 20 min: 15 Burpees, KB Swings, 15 Wall-balls, 15 Box jumps

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CrossFit Lite 31/12/14

Strict Pullup Progression Week 1 Warmup: 1000 m row Core brace in quadruped with elements of slow movement Hamstring stretches with bands Lift: 4 rounds: 10 kb swings 10 partner assisted glute ham lowers 10 bent over rows with kb Workout: Diane 21-15-9 Deadlifts Pushups

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301214

A. Sumo dead-lift 2×5 @ same wt. B. Bench press 5×8 C. For quality: 1-5 Strict Handstand pushups(scale feet on box) / 2-10 Pistols D. For quality: 1-5 Muscle-ups(Strict pull-ups) / 2-10 Toes to bar

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CrossFit Lite 30/12/14

Strict Pullup Progression Week 1 Warmup: High knees Butt kickers Bear crawl Inchworm 10 Relax to hollow Partner bridges x 3 each Wrist stretches with bands Lift: 5 rounds: 5 ring rows 1 farmers carry Workout: 10 minute AMRAP: 10 burpee pullups 10 goblet squats 10 kb swings 200 m

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291214

AMRAP in 4 min: 7 Power cleans 115/83, 7 Bar-over burpees Rest 3 min AMRAP in 4 min: 7 Box jumps 30″, 2 Rope Climbs Rest 3 min AMRAP in 4 min: 7 KB swings 24/16, 7 Wall-balls 20/14

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Throwdown Results

I apologize for this taking so long. Our scoring system for the competition had some major bugs which left Michelle Wood and I (Thank you Michelle!) to do some impromptu excel spreadsheeting. I finally got around to compiling the results to shows all of the event finishes with proper scoring

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CrossFit Lite 29/12/14

Strict Pullup Progression Week 1 Warmup: Core brace x 5 rounds of 5/5 10 minute warmup: 5 shuttle runs 5 relax to hollows 5 kettlebell swing with a squat 5 beat swings Lift: Strength circuit: 3 rounds: back squat x 5 10 wallballs unbroken 10 wallball situps with a twist

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CrossFit Lite 2015 Update

CrossFit Lite 2015 The CrossFit Lite Program begins its second year with our group: Coach Deanna, Coach Tavia, Coach Jesse, and Coach Marco. We have learned a lot in the past year, we’ve made changes where we felt the need, and as a result… we have built a program that

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191214

If you are competing in the Throwdown this weekend then you will not be doing this workout. Dead-lift APRE6 2 Rounds: 25 Pull-ups, 25 Burpees

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