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300617

A1. Bench hip hikers 3×10/s, no rest A2. Snatch grip; strict press, push press, push jerk 3×3, no rest B. OHS @22X1 2 waves of 4/3/2 – Second wave heavier C. 10 min: 30s Hollow body hold, 2KB Front rack carry 100′

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CrossFit Lite 30/06/17

Warmup: Minutes 1 – 3: 10 jumping jacks 3 inchworms w/ pushup Minutes 4 – 6: 10 steps bear crawl 10 pigeons Minutes 7 – 9: 30 seconds shuttle runs 5 rounds: Meant to be done as an unbroken set: Seated dumbbell strict press x 5 Dumbbell bench press x

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290617

Every 30s x10 sets: 2 Tall snatch, 2 Drop snatch EMOM x8: 3 Position squat snatch Rest 3 min EMOM x8: 2 Squat snatch 9-15-21 Reps for time of: Burpees over the bar, Shoulder to overhead

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CrossFit Lite 29/06/17

Alternate for 10 minutes: Minute 1: 20 seconds bike Groiners x 10 Minute 2: 12 Russian KB Swings Strength: 4-6 rounds: 8 RDL 8 bent over rows / arm @ 3101 8 plank from hands to elbows WOD: Alternate with partner (you do the round of 15, they do round

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280617

A. Bent over row @21X1 6-6 (easy) 6-6-4-4 (Tough) B1. 2KB Push press @40X1 3×8, no rest B2. Strict pull-ups 3×8, Rest as needed C. ‘TakSnaps Shoulders’ 3 sets: 10 Front raise, 10 Lateral raise, 10 Reverse fly, 10 Kick backs, 10 Curls, 10 Presses Rest as needed between sets

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CrossFit Lite 28/06/17

Warmup: 2 rounds: Ski Erg 10 calories 10 dowel passes 10 forearm wall slides 50 feet bear crawl 10 dowel passes 10 sword pulls w / band / side High knees Butt kickers Strength: 12 minutes: Upper Body only, feet planted, sled pull 50 feet Turn sled around, on the

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270617

4 sets: AMRAP-1 Strict HSPU into AMRAP-1 Kipping HSPU, Rest as needed between AMRAP in 20 min: 10/arm KB Snatch, 10 SD Box jumps, 10 Pull-ups, 250m run

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CrossFit Lite 27/06/17

Warmup: 1-8-1 Ski Erg Running Drills 2 rounds: 5 hollow body rocks 10 dowel passes Pull-Up Practice: (If you can do strict pull-ups, do this without a box. If you need a band for pull-ups, use a box NOT bands) 5 active shoulders with hollow hold for 3 seconds 5

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260617

A. Front squat @22X1 Work to a heavy set of 5 for the day B1. Barbell RDL 3×8 @40X1, No rest B2. Mini-band(Knees and wrists) lateral bear crawl x10 each direction C. 10 min: 100′ Heavy object carry (Stone, Dball, Sandbag), 10 Squats with heavy object, 100′ Carry, 10 Ground

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CrossFit Lite 26/06/17

Warmup: 1-8-1 Ski Erg Running Drills 2 rounds: 5 hollow body rocks 10 dowel passes Pull-Up Practice: (If you can do strict pull-ups, do this without a box. If you need a band for pull-ups, use a box NOT bands) 5 active shoulders with hollow hold for 3 seconds 5

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