CrossFit Workout – Tuesday 01/10/2017
Strength or Skill: Snatch WOD: Hanging Randy 75 reps for time of Hang power snatch 75/55 AfterWOD: Side plank, 60 seconds per side
CrossFit Workout – Tuesday 01/10/2017 Read More »
Strength or Skill: Snatch WOD: Hanging Randy 75 reps for time of Hang power snatch 75/55 AfterWOD: Side plank, 60 seconds per side
CrossFit Workout – Tuesday 01/10/2017 Read More »
1 – 500 meter row sprint, max effort, for meters 2 – 5 rounds for time of 15 KB swing, American 55/40 10 Bent over row 5R+5L 10 KB goblet squat and 1/2 15 cals on C2 rower AfterWOD: Frog stretch/hip opener
CrossFit Workout – Monday 01/09/2017 Read More »
Wall walk 1-2-3-4-3-2-1 Renegade row, 5 per arm each round Bkwd DB lunge, 10 per leg each round Ball slam, 15 reps each round AfterWOD: Rowing form clinic with Zac P.
CrossFit Workout – Saturday 01/07/2017 Read More »
Strength: Push press 5-5-5-5-5 find 5RM WOD/Conditioning: For time Toes 2 bar 10-10-10-10-10-10 Burpee broad jump 10-10-10-10-10-10 Wall ball situp 10-12-14-16-18-20 AfterWOD: 40 reps for time of two, see board
CrossFit Workout – Friday 01/06/2017 Read More »
Strength or Skill: 4 rounds, rest as needed 3-2-1 reps of back squat box jump For strength: Target 80+% of 1RM in 4th round For skill: Work up to medium weight practicing impeccable form WOD/Conditioning: 5 rounds, for completion 15 goblet squat 55/40 1 minute double unders Record total # of double unders for entire
CrossFit Workout – Thursday 01/05/2017 Read More »
Strength or Skill: hang power clean, barbell cycling WOD: russian twist 10-20-30-40-50 row, calories 50-40-30-20-10 AfterWOD: max bar hang, 2 minutes
CrossFit Workout – Wednesday 01/04/2017 Read More »
[vc_row][vc_column][vc_video link=”https://youtu.be/AGa5HTXxpZ0″ video_title=”1″][vc_column_text]Staci and I did a Paleo Zone Workshop in late 2012 covering Paleo and the Zone Diet. We talked in layman’s terms about Paleo and Zone, how to get started cleaning up your eating habits and how to proportion Zone meals. It’s little long and mostly uncut. We’ve learned a lot more since
Paleo Zone Workshop – Bill & Staci’s Paleo/Zone Kitchen Read More »
Strength or Skill: Front squat WOD: Pyramid Fran 95/65 9-12-15-12-9 reps of pullup thruster AfterWOD: 2 minute row, max effort sprint, for meters
CrossFit Workout – Tuesday 01/03/2017 Read More »
2017 is the Year of the Squat 1 – 500 meter row sprint, max effort 2 – AMRAP in 15 minutes plus finish round of 30 KB swing 55/40 10 Strict pushup 15 Jacknife situp 20 Mountain jack Warmup: Squat Therapy, frog stretch
CrossFit Workout – Monday 01/02/2017 Read More »