1) Bench Press
3 X 3 (Ascending)
2) Partners complete for time :
400m Run
40 Handstand Push Ups
40 Power Snatch(75/55LB)
40 Pistols (Sub 50 air squats)
400m
40 Toes To Bar
40 Power Snatch(75/55LB)
40 Pistols (Sub 50 air squats)
400m Run Read more »
1) 3 Rounds not for time
3 wall walks with 5 sec hold
10 Double Unders
10 Alt Pistols
5 Muscle Ups / 10 Ring Dips
and Chest to Bar Pull Ups
2) 3 X 400m Run
3) 2 Rounds
200m Sled pull
10 V UPS
30 Second Plank hold Read more »
1) Back Squat
3 X 1 (Ascending) Test New
1RM
2) Push Jerk
3 X 1 (Ascending) Test New
1RM
3) In 8 minutes complete as many
rounds as possible of
7 Pull ups
6 Power cleans (135/95LB)
5 Bar Over Burpees Read more »
Conquering the Pull-Up: A Detailed Progression on Battling this Challenging Movement
By: Alan Fontenot
The Pull-up…a movement on the goal list of nearly every Crossfitter. The pull-up has often been referred to as “the squat of the upper body,” due to its immense training effect and ability to predict overall physical performance. What we would
Our Next On Ramp Beginners Program begins Monday, November 3rd! Everyone gets 2 weeks Free! For more details send us an email to crossfit28fitness@gmail.com.
Our next Ladies Only Get Fit Bootcamp begins Monday, November 3rd at 6:30pm! For details or to register, click here!
On Thursdays and Fridays for the month of October, we will Read more »
1) Snatch Pulls
3 X 5 (Ascending)
2) "Cindy"
Complete as many rounds in 20
minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20
minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Chest to Bar Pull-ups Read more »