We are due for a little circuit work. Circuit training is an excellent test of your overall fitness. At CrossFit intensities it becomes debilitating. We use it sparingly and go all out! This is "combat" or "getting out of the burning building" fitness. Decide loads and assistance (if absolutely necessary to get ALL reps) before starting. Be smart, shelve your ego and shoot for … [Read more...] about Tuesday 010227
Single-Under
Friday 010223
Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.) Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.) Ten one legged squats, left leg (Hold your jump rope strung over your pull-up bar for … [Read more...] about Friday 010223
Sunday 010218
Jump rope for two minutes rest for one minute. Can you continue this for thirty minutes? This is just twenty minutes of cardiovascular exercise. Go for it!! If you have considerable jump rope experience, "double under" for two minutes rest for one. Anyone who can keep this up for thirty minutes is an extraordinary athlete. … [Read more...] about Sunday 010218
Snowbird
35 Kettlebell Swings (50/35 lb)9 Burpees35 Air Squats8 Push-UpsCash-Out: 431 Single-Unders … [Read more...] about Snowbird
Dayton Strong
Buy-In: 250 meter RowThen, 6 Rounds of:32 Air Squats29 Sit-Ups9 Pull-Ups8 Burpees4 Handstand Push-UpsCash-Out: 299 Single-Unders … [Read more...] about Dayton Strong
James Coyle
1000 meter Row90 Heavy Rope Single-Unders80 Air Squats70 Push-Ups50 Lunges40 Hang Cleans (95/65 lb)30 Thrusters (95/65 lb)20 Overhead Squats (95/65 lb)10 Snatches (95/65 lb) … [Read more...] about James Coyle
Perlin
Buy-In: 1,000 meter RunThen, 3 Rounds of:12 Thrusters (50/35 kg)87 Single-Unders18 Back Squats (50/35 kg)12 Kettlebell Swings (16 kg)Cash-Out:2,000 meter Run5 Burpees … [Read more...] about Perlin
Tunnel of Love + Roses are Red
(A) "Tunnel of Love," For Time:1000 meter Row (Partner 2 Jumps Rope*)*Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)(B) "Roses are Red, Violets are Blue...So are Medicine Balls," AMRAP in 20 minutes of:50 Partner Med Ball Russian Twists (20 lb)40 Partner Med Ball Sit-Ups (20 lb)30 Slam Balls (20 lb)20 Wall Ball Shots (20 lb)Use a … [Read more...] about Tunnel of Love + Roses are Red
Bradyn
99 Single-Unders7 Burpees21 Thrusters (65/45 lb)Cash-Out: 1 mile Run … [Read more...] about Bradyn
Tuder
188 Single-Unders (each)30 calorie Row (each)Then, 3 Alternating Rounds (each) of:1 Deadlift (365/245 lb)20 Wall Ball Shots (20/14 lb)19 American Kettlebell Swings (53/35 lb)9 Bar Over Burpees Time Cap: 30 minutes … [Read more...] about Tuder