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CrossFit in Sanford, Florida

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  • 05/10/17--17:00: Thursday – 051117
  • Strength Push Jerk Find your 5 rep max. Compare to 032116. Workout of the Day AMRAP in 20 minutes: 100 double-unders 75 kettlebell swings (53/35) 50 pistols (total, 25 each leg) 25 handstand push-ups For today, scale the HSPU’s to a barbell STRICT press.  You should get through 25 reps in 4-5 sets so challenge […]

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  • 05/18/17--17:36: Friday – 051917
  • Warm-up/Injury Prevention With a lacrosse ball, smash your chest, shoulders, rotator cuff on each side for about 8 minutes total. Then, complete for quality: 30 ring rows 30 terminal knee extensions on each leg Perform 4 minutes of the rig assisted hip flexor stretch, 2 minutes on each side. Workout of the Day 4 rounds […]

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  • 05/30/17--17:00: Wednesday – 053117
  • Warm-up Run 400 meters, then 3 rounds for quality: 8 good mornings with empty bar 6 muscle-up rows (10 ring rows if you don’t know what these are) 6 BBM’s 6 handstand press throughs or “shoulder pulses” Perform 90 seconds of a bird/dog hold, switching sides every 15 seconds. Workout of the Day 15 muscle-ups […]

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  • 06/12/17--17:00: Tuesday – 061317
  • Olympic 3 power position snatch high pulls + 2 full snatches Don’t let go of the bar during the high pulls.  Focus on a very aggressive jump and a very strong, tall pull.  These are “high” pulls so pull the bar up with bent arms is not only allowed but encouraged.  You may drop the […]

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  • 06/19/17--17:00: Tuesday – 062017
  • Warm-up/Injury Prevention 3 rounds for quality: Frankenstein walk length of gym 15 behind the neck shoulder presses with empty bar 10 hip extensions with a 2 second pause 30 second overhead wall-ball stretch If there is time, practice your kip on your handstand push-ups until we start: Workout of the Day For time: 800 meter […]

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  • 07/06/17--17:44: Friday – 070717
  • Olympic Hang Power Snatch Find your 1 rep max. We did this 060717.  If you feel you can beat that, fine.  But this will be done quickly and with a limited warm-up.  So if you want to take today to focus on power position and technique, also fine. Workout of the Day With a running clock: […]

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  • 07/10/17--17:10: Tuesday – 071117
  • “Strength” Front Squat Find your 10 rep max. You may warm-up with sets that involve doing less than 10 reps, but shoot to do at least 3 – 5 working sets of 10. Workout of the Day In 16 minutes, run 1 mile, then climb as high up the ladder as possible: 1 lunge in […]

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  • 07/16/17--17:00: Monday – 071717
  • “Strength” Front Squat Find your 10 rep max. Goal is to beat what you did Tuesday (071117) of last week. Workout of the Day In 20 minutes, run 2 laps of the “eX Loop” In remaining time, perform AMRAP of “Nate” 2 muscle-ups 4 handstand push-ups 8 kettlebell swings (70/53) When running 2 laps of […]

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  • 07/23/17--17:00: Monday – 072417
  • Strength/Skill Let’s practice our handstand push-ups! If you have handstand push-ups and can kip well, go for a 3 “rep max depth” handstand push-up. THIS MUST BE STRICT! If you can’t do that strict, work on your strict handstand push-ups by doing an EMOM. Go do a deeper deficit by stacking plates. Use a measuring […]

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