Strength 1 Superset Backsquat 20x 155 lbs 15x 165 lbs 12x 185 lbs 10x 205 lbs 5x 275 lbs 8x 245 lbs 16z 195 lbs Triceps Extension 20x 54 lbs 15x 66 lbs 12x 66 lbs 10x 66 lbs 5x …
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Strength Superset I Back Squat 20 x 155 lbs 15 x 165 lbs 12 x 185 lbs 10 x 205 lbs 5 x 275 lbs 8 x 245 lbs 16 x 185 lbs Tricep Pulldowns 20 x 54 lbs 15 …
Metcon I Death by reps 15 minutes 3-6-9-etc. Back squat 65 lb Shoulder to overhead 65 lbs Round of 27 completed + 21 Metcon II AMRAP 15 minutes 250 meter row 20 wall balls 20 kB swings 53 lbs 5 …
Strength 1 (Superset 90 seconds rest) Barbell Bench Press 20 x 135 lbs 15 x 155 lbs 12 x 155 lbs 10 x 165 lbs 4 x 195 lbs 8 x 165 lbs 12 x 155 lbs Lat Pulldown 20 …
Strength I Back Squat 10 reps x 10 sets 1 minute rest between sets @ 205 lbs Air Squats AMRAP 1 Minute 25 reps Air Squats 3 Minutes Double Above 50 reps Strength II Deadlift 5 reps x 10 sets …
Strength Dead Lift 10 reps @ 50-60% 1 RM 10 Sets 1 minute rest between sets 100 @ 265 lbs After 100 reps rest 1 minute then AMRAP 1 minute hip bridges on a plate – 40 reps Rest 1 …
I've had a case of writers block, worse than a case of crabs from a Shanghai Hooker who reuses condoms because she wants to save money, if not being able to write was the itch that this woman would give …
So I have a confession, one which is embarrassing as hell, yet I somehow have to let it be known because my personal workout integrity is being affected. I have to begin by saying that I have a relatively high …
My First Race The anticipation of the unknown drove me insane last week. I had committed to a 10k, but not any 10k, a 10k that was through wooded trails, and included CrossFit WoDs along the way. Talking to anyone …
To Train or Not To Train The Bomb Tomorrow morning I have my first ever “race”, it won’t be much of an actual race because I won’t be “racing”. The clock will be an insignificant part of this equation, as …