26/10/2019

A. For 5 sets at a working weight: 2 power snatches + 1 snatch. Focus on hip speed for the power snatches, and speed under the bar for the squat snatches. You may increase the weight across your sets if your technique is good. B. "Josh" 21 overhead squats (95/65) 42...

read more

24/10/2019

A. Handstand push-up strength: EMOM for 10 minutes: Odd minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Even minutes: 1-3 wall walks OR 10-20 shoulder taps in plank or pike position....

read more

23/10/2019

A. Front squats - 4x8@65-70% (increase weight from last week). B. With a partner, for a 14 minute AMRAP: 3 laps farmer's carry (40' across gym floor) - These should be reasonably heavy. Rx would be around 70/44 lbs. Partner accumulates calories on the bike Switch...

read more

22/10/2019

A. Pulling strength: 5 lengths of rope sled pull. We’ll have two sleds set up for this, so just take turns and rest while other people are working. Add weight if needed as you go. 3 max effort sets of supinated body rows. Compare to Oct 12 weights/numbers. B. From Oct...

read more

21/10/2019

A. Barbell split squats – 3×10 on each leg (i.e. do 10 reps on one leg, switch legs and do 10 on the other leg, then rest). Increase the weight 5-10 lbs from last week. Barbell will be in the back rack position. For those of you with knee issues that are aggravated by...

read more

20/10/2019

A. From crossfit.com on Sept 13 2018 (https://www.crossfit.com/workout/2018/09/13#/comments), and previously at CFS on April 14 2019, Nov 11 2018: 4 rounds for time of: 25 calorie row 25 burpees Their scaling recommendations are: Scaling Reduce the calories and burpee...

read more

19/10/2019

A. Handstand push-up strength: EMOM for 10 minutes: Odd minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Even minutes: 1-3 wall walks OR 10-20 shoulder taps in plank or pike position....

read more

18/10/2019

A. Work up to moderately heavy weight, then do 5 sets of: 1 power clean + 3 push jerks. B. 8 rounds of: In 1 minute: 4 heavy DB thrusters Shuttle run (1/2 gym, full gym, 1/2 gym) Max reps pull-ups (sub ring rows) Then rest 1 minute. Compare to May 3 2018, June 24...

read more

17/10/2019

A. Barbell split squats – 3×10 on each leg (i.e. do 10 reps on one leg, switch legs and do 10 on the other leg, then rest). Increase the weight 5-10 lbs from last week. Barbell will be in the back rack position. Please note that some of you may not need any weight at...

read more

Ready to become stronger & fitter?