1) 3 rounds not for time:
6 - 10 hand stand push ups
10 toes to bar
2) 21 -15 - 9
Kettlebell swings (24/20")
Push ups
Run 400m after each set of push
ups Read more »
1) Spend 10 min working up to a
heavy snatch.
This is not a PR attempt. Quick
and no misses are the
priorities
2) Front Squat:
3 x 3 reps @ 70% (or 55% Back
Squat 1RM)
Weight should feel medium to
slightly heavy
3) In 5 minutes complete as
many rounds as possible of
5 Read more »
Our next 2 week "On- Ramp" beginners program begins Monday, May 31st at 5:30pm. For more information send us an email to info@crossfit28.com.
Here are this weeks Endurance Videos: Couch to 5K and Zydeco Marathon.
1) 3 rounds not for time:
5 pistols each leg
3 muscle ups (or 5
strict/weighted pull ups)
2) Complete for time:
60 double unders (120 singles)
Run 800m
Row 1000m Read more »
Our next 2 week "On- Ramp" beginners program begins tonight at 5:30pm. For more information send us an email to info@crossfit28.com.
Here are this weeks Endurance Videos: Couch to 5K and Zydeco Marathon.
1) Deadlift
Set 1: 50% potential 1RM
Set 2: 75%
Set 3 85%
Set 4: 90 - 95%
Set 5: New 1RM**
Set 6 (optional): New 1RM**
**Structural integrity MUST be
maintained. A rounded back is
not acceptable.
2) 5 rounds for time:
12 kettlebell swings (24/16kg)
20 double unders
10 wall balls (20/14)
Rx+ Read more »
1) Back Squat:
Set 1: 50% potential 1RM
Set 2: 75%
Set 3 85%
Set 4: 90 - 95%
Set 5: New 1RM
Set 6 (optional): New 1RM
2) 8 rounds:
Row 1 min max calories
Rest 1 min
Score is slowest round.
Endurance WOD:
couch to 5k
3 x 400m with 1 minute rest
Read more »
1) Push Press:
Set 1: 50% potential 1RM
Set 2: 75%
Set 3 85%
Set 4: 90 - 95%
Set 5: New 1RM
Set 6 (optional): New 1RM
2) Helen
3 rounds for time:
Run 400m
21 kettlebell swings
12 pull ups
Compare scores to 9/28/13,
7/1/13, 2/6/13 Read more »
