Monday October 21, 2019 (20191021)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

For Time:

40 Cal Row

30 Wall Balls 

20 Burpees

20 Power Cleans 

10 Negative Pull Ups

[/tab]

[tab]Level 2

For Time:

50 Cal Row

40 Wall Balls (14/10#)

30 Burpees

20 Power Cleans (95/65#)

5 Pull Ups (Banded)

5 Dips (Banded)

[/tab]

[tab]Level 3

For Time:

50 Cal Row

40 Wall Balls (20/14#)

30 Burpees

20 Power Cleans (125/85#)

10 Strict Pull Ups 

10 Dips

[/tab]

[tab]Level 4 Rx

For Time:

50 Cal Row

40 Wall Balls (20/14#)

30 Burpees

20 Power Cleans (155/105#)

10 Muscle Ups (Bar or Ring)

[/tab]

[tab]Motivation

Week 2 of the CrossFit Open is done.  What we’ve seen so far is a lot of grit and determination.  Both weeks we have seen simple but not easy workouts.  The founder of CrossFit, Greg Glassman, has always said that the greatest improvement of physical training comes between the ears.  We learn and then we push ourselves. We have seen you guys pushing through, challenging yourselves, and supporting one another.  It has been very rewarding to watch.  Keep up the good work.  Be awesome.

[/tab]

[tab]Strength

Front Rack Reverse Lunge

3 sets of 10 repetitions per leg

This week we have a higher volume.  Go lighter on the weight and focus on being able to consistently hit the proper position.  Keep your abs tight and your elbows high.

[/tab] [/tabcontent] [/tabs]

 

Don’t Stop Here

More To Explore

Monday July 13th, 2020 (20200713)

Level 1 21 Thrusters, 33/22# 21 Burpee Jumping Pull-ups 15 Thrusters, 45/33# 15 Burpee Jumping Pull-ups 9 Thrusters, 65/45# 9 Burpee Jumping Pull-ups Level 2

Thursday July 9th, 2020 (20200709)

Level 1 For time: 150 Kettlebell Swings, 26/18#  Level 2 For time: 150 Kettlebell Swings, 35/26#  Level 3 For time: 150 Kettlebell Swings, 53/35#  Level