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20/06/2019

A. Tempo push presses – 5×5 at 60-65% of your max push press. Aim for a 5 second negative on each rep. B. 10 rounds for total calories: Row 30 seconds Rest 30 seconds. Use bikes if there aren’t enough rowers OR pair up with a partner (you’ll...

19/06/2019

A. Tempo front squats – 5×3 @ 73-76%, with a 13X1 tempo (note that the tempo is different from past weeks). Increase weight from last week. B. With a partner, outside, for 12 minutes: 1 length reverse sled pull (no row) + 1 length forward sled pull Rest while partner...

18/06/2019

A. Weighted pull-ups – 5-4-3-2-1 reps. Start with a weight that allows you to do only 5 reps, and use it for all five sets. If you’re not yet able to do pull-ups, do slow, controlled, tough hinge rows using the same rep scheme. Make the later reps longer...

17/06/2019

A. Close grip bench press – 4×8, increasing weight from last week. If you have a 1 rep max number, you should be in the 70-75% range. B. From March 31 2018 and August 9 2017 (and crossfit.com on April 9 2017): 30-20-10 of: DB thrusters (35 lbs per hand)...

16/06/2019

A. From Nov 4 2018, May 13 2018, and crossfit.com on October 8 2017: 5 rounds for time of: 20 wallballs (20/14 lbs) 20 sumo deadlift high pulls (75/55 lbs) 20 box jumps (24″/20″) 20 push presses (75/55 lbs) Row 20 calories Rest 1 minute. This is similar to Fight Gone...

15/06/2019

Come and visit us (or volunteer!) at our obstacle course for kids at the Summer in the City festival this weekend! We will be in the Kids in the City section, on Main Street near Shopper’s Drug Mart. A. For 6 work sets, increasing weight across the sets if your...