1) 3 sets
3 and 3s
3 push press
+
3 front squat
ascending
2) With a partner
20 min amrap
20 double unders
7 Hang snatch(95/65lb)
14 pull ups
Rx+ = chest to bar pull ups
(115/75lb) Read more »
Dear CrossFit Community,
My name is Kayla Courville. I am adopting a newborn from the USA. I have been in the adoption process for nearly two years now, and I am grateful to say that my son will be born in March, 2015. I started this process at the spurring of The Lord prompting Read more »
1) 2 Rounds
2 rope climbs
10 deck squats
3 Muscle ups
10 Strict toes to bar
2) 200m sled pull heavy
men 3X45
women 2x45
Rest 3 Mins
Every 4 minutes for 32Mins
complete
10 Kettle bell swings(24/16kg)
10 air squats
max distance row Read more »
1) Cleans
3x3
Ascending
2) Clean Complex
3 sets (60-70% of today's
clean)
2 clean pulls
2 power cleans
2 full cleans
3) 6 Rounds
100 m run
8 toes to bar
8 shoulder to overhead(95/65lb) Read more »
Need a little kick-start for the New Year? Join our team at CF28 as we take on the Whole Life Challenge! Click here for details and to register!
Need a few new recipe ideas to keep you going in the Whole Life Challenge? Join us Friday, January 30th for a Paleo Potluck! Details to come..
Wednesday, Read more »
1) Bench Press
3x3 Ascending
2) With a Partner:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
You must complete all the reps of
the first movement before moving
on to the next.
Read more »
1) Power Clean
3x2 Ascending
2) In an Ascending Ladder for 12
minutes complete:
1 Deadlift (205/145)
11 Double Under
1 Toes to Bar
add 1 rep to each exercise per
round
Read more »
1) 3 Snatch Grip Behind the Neck
Push Presses + 3 OH Squats
3 working sets
2) 15 min AMRAP
1 Hang Power Clean (135/95)
2 Shoulder to Overhead (135/95)
5 Burpees
2 Hang Power Cleans (135/95)
4 Shoulder to Overhead (135/95)
10 Pistols Alt
sub for pistols is goblet squats
with 24/16kg Read more »
1) 2 Rounds Not For Time:
1 Legless Rope Climb
10 Hollow Body Rocks
10 Superman Rocks
1 min Butterfly Practice
2) CrossFit 28 10k
With a partner for time:
Run 3 miles
Row 4k
Pull sled 200m
10,000 total meters
The run and row can be split into
any intervals but only one person
Read more »