1) Spend 5 - 10 minutes working on handstand walk
2) On the minute, every minute, for 25 minutes, complete:
5 Push-Ups
10 Air Squats
100 Meter Run
(run at 75-80% effort) Read more »
1) 3 x 5 power clean and jerk
2) 1/2 Badger
3 rounds for time:
15 squat cleans (95/65 lbs)
15 pull ups
Run 400m
Compare results to April 20, 2011. Read more »
1) 5 x 2 Snatch Balance. Set 5 should be no more than 80% of 1RM snatch
2) 5 x 2 Power Clean. Each set is touch and go. Work on speed and efficiency
Load:
Women 45-65-75-95-105lb
Men Option 1: 95-115-135-155-175
Men Option 2: 135-155-175-195-205 Read more »
Written by Lisa Lauve
This Used to be My Playground
Why do women CrossFit? What is it about CrossFit that has women, who have never lifted anything other than their living room furniture in order to rearrange it before their husband gets home, want to become a hard-core CrossFit junkie?
Does it go back to Read more »
No 9am class on Monday or Tuesday this week. Open gym will be held at that time.
1) 3 x 5 back squat
2**) For time
21 - 15 - 9
burpee
hand stand push ups
toes to bar
**We are working on bringing a certain nationally known gymnastics coach to conduct a seminar at CFA. Read more »
1) 3 rounds not for time:
30 double unders
6 - 8 butterfly pull ups (concentrate on speed and efficiency)
10 wall balls (speed and efficiency)
2) Spend 15 - 20 minutes working up to a 3-RM back squat
3**) For time:
21 - 15 - 9
burpee
hand stand push ups
toes to bar Read more »
By Trayce Snow
"Whole30, anyone?"
Check it out, y'all. Here at CrossFit Alexandria many of us subscribe to the "Paleo diet". We've spent a good bit of time reading, researching, learning, questioning, eating strange new foods and not eating old favorites. But why? What's the draw? If you read the Paleo for Dummies - Part 1 blog Read more »