Friday
kimwilkes
December 11, 2014
Warm Up 1000m Row Strength Deadlift 5@40% 5@50% 5@60% 3@70% 3@80% MR@90% MetCon 50 Double Unders 21 Ball Slam, 40 lbs 21 Hang Power Snatch,
Here is what we found…
Warm Up 1000m Row Strength Deadlift 5@40% 5@50% 5@60% 3@70% 3@80% MR@90% MetCon 50 Double Unders 21 Ball Slam, 40 lbs 21 Hang Power Snatch,
Row 1000 m Shoulder Press 3 at 70% 3 at 80% MRÂ at 90% WOD 21-15-9 reps, for time of: Push Press, 115/73 lbs Pull-up Or
Strength Press 5@40% 5@50% 5@60% 5 rounds 5 reps Hang squat cleans (155/115) 7 dips
Skill Clean High Pulls WOD 5 Rounds 21 Kettlebell swings (75/55) 15 Slamballas (40/30) 9 Burpees Rest one minute Record splits. Goal is to keep
Todays WOD brings us another benchmark Girl. Think of Karen as a fast chipper. It is all about muscle endurance. Consider the max amount of
Saturday Ingrid, Sarah, Erin W., Crystal, Joe and I (plus friends from CrossFit Maryland Heights) competed in the USAPL Rivers Edge Powerlifting Championships. Tomorrow I
There are a lot of things that goes into making a good coach. I would argue that at the very top of that list is
And the conclusion… Competing also makes you accountable to yourself. It forces you to train and eat right. I personally eat Zone/Paleo and train 5
If you don’t know Mayra F. you should. If you do know Mayra, you’ll have witnessed her incredible transformation. Mayra has dashed away all her
The CrossFit Invitational Event was last night and it was exciting! The Invitational event is a team competition pitting the best male and female athletes
