1) Snatch (from the floor)
7 x 1 rep @ 95% 1RM
Rest 2 min b/t sets
2) 8 rounds:
Every 4 min, row 250m.
Endurance WOD:
Couch to 5k
3 min. ON - 1 min OFF
4 min. ON - 1 min OFF
5 min ON - 1 min OFF
4 min ON - Read more »
1) Push Press
5 x 3 reps @95% 1RM
Rest 2 - 3 min b/t sets
2) 5 rounds for time:
15 x push ups
10 x toes to bar
10 x hang power cleans (115/75lb) Read more »
1) Back Squat
5 x 3 reps @95% 1RM
Rest 2 - 3 min b/t sets
2) 4 rounds:
In "X" minutes, complete
30 double unders
Run 400m
max burpees with remaining time
rest 3 min
Rx: X = 3 min
Scaled: X = 4 min
Score is your lowest reps of
burpees in a Read more »
Our next 2 week "On- Ramp" beginners program begins Monday, March 3rd at 5:30pm. For more information send us an email to info@crossfit28.com.
Here is this weeks Couch to 5K endurance video.
Here is this weeks Zydeco Marathon endurance video.
Join us this morning from 9am-11am for a Free Olympic Lifting Clinic. There will be NO 10am class this Saturday at CF28.
Our next 2 week "On- Ramp" beginners program begins Monday, March 3rd at 5:30pm.
Here is this weeks Couch to 5K Endurance Video.
Here is this weeks Zydeco Marathon Endurance Video.
Join us today from 9am-11am for our Olympic Lifting Clinic.
If you want to get in your Saturday WOD, head over to CFA and join Team RWB for a Hero WOD!
Endurance WOD:
Couch to 5k
20 - 25 minute tempo run
Zydeco
(half) 5k (TT - Time Trail)
(Whole) 10k (TT - Time Trail) Read more »