1) Take 10-15-minutes to build to a heavy Back Squat. If you’re feeling good then find your new 1 rep max (1RM). If you feel slow or tired then focus on squat mechanics and practice box squats. 2) 1-Round Max Reps of: Back Squat @ 85% of today’s 1RM (don’t rest any longer than one…
Category Archives: Back Squat
“Your workout is my warm-up!”
Half way through the week! Get in here for some strength! If you haven’t signed up for the CrossFit Open…DO IT! It’s $20 and I promise you will have a great time! We’ll be doing the workouts in class during that time so you might as well! We have 23 people on our team and…
CODY/BEAR COMPLEX!
DON’T MISS THIS ONE! Bear Complex (5 rounds of 7 sets) Power Clean Front Squat Push Press/Jerk Back Squat Push Press/ Jerk from back This is one set: 1. Power Clean 1. Front Squat 1. Push-Press 1. Back Squat 1. Push-Press Do that seven times for one round. Do 5 rounds total working up to your…
Lets Go Hawks!!!
TODAY’S SCHEDULE: 12:00 Strength class & 1:00 Open Gym The SEAHAWKS game is not until 5:20 PM on NBC so you better get your butt in here!! As your strength continues to increase, all your WODs will become easier and faster. For example: If you put in the hard work to get a strong front…
The Last Two or Three Repetitions
“the last two or three repetitions… divides one from being a champion, and one from not being a champion.” – Arnold Many workouts that we do provide you with a rep range. Whether it be like todays strength portion, or an AMRAP workout you should always strive to achieve the highest number in the range…
Taste of Tomorrow
Check out this great Paleo Food Blog with delicious meals: http://paleomg.com You won’t be disappointed with this one: http://paleomg.com/roasted-grape-bacon-wrapped-filet-mignon/ Time for some strength work. Sounds like some shoulders are pretty tired after this week so we’ll be doing a strength bias for lower body. Workout 2 is also a taste of a Saturday Team WOD if…
CROSSFIT TOTAL
IT’S BEEN A YEAR SINCE WE LAST DID THIS ONE. COME GET YOUR STRENGTH ON!!! FIND A 1 REP MAX FOR THE FOLLOWING 3 LIFTS. BACK SQUAT SHOULDER PRESS DEADLIFT You will be given 10-15 minutes at the beginning of class to warm up/ find a group to work with. Then we will go right…
We Are What We Repeatedly Do
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle WOD 1: Three Rounds of: 8-10 Back Squat Rest 60-seconds 5-7 Supinated-Grip Pull-Ups Rest 60-seconds 45-60-second Plank from elbows Rest 60-seconds WOD 2: For Time: 40 Wall Balls 400m Run 20 Burpees 400m Run 40 Wall Balls 3,…
HEELS DOWN butt back CHEST UP knees out
Workout of the Day A. Four sets of: Back Squat x 6-8 reps (75%-80% of 1RM) *Rest 45-seconds Ring Rows x 8-10 reps *Rest 45-seconds Push Ups x max reps *Rest 45-seconds B. Three rounds for time of: 30 Walking Lunges 30 Anchored Sit-Ups 400 Meter Run 3, 2, 1, go!
