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Hang Power or Squat Snatch
Work up to a heavy singlePost loads to comments.e 5/6_______________For Max Reps:Tabata Row (for calories)Rest 1:00Tabata Dumbbell ThrustersRest 1:00Tabata Pull-UpsPost reps per movement and Rx to...
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Sumo or Conventional Deadlift
Fitness: 3x3 More heavy triples this week. Add 5-10 lbs to last week. Performance: 9x2 Dynamic Effort 55% (plus bands) x 2 reps every 30 seconds for 4 minutes Focus on moving the bar fast, and being...
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Rest Day
Janelle R overhead at Hail To The Queen!Happy Birthday, Charlotte K! Big thanks to Bekka P who took some awesome pictures at the event this weekend which can be found here. There is no Active Recovery,...
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Front Squat
Fitness: 3x5 Work Sets AcrossAdd 5lbs from last week's exposure.Performance: Work up to a heavy single on the Front SquatWork up to a new 1RM in 3 attempts or less. (5 warm up sets, 3 work sets)Post...
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Push Press
Fitness: 3x5 Work Sets AcrossAdd 5lbs to last weeks Push Presses. Performance: Work up to a heavy single on the Push PressTake three attempts to establish a new 1RMPost loads to comments.PP...
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Rest Day
2013 CFSBK Open Team Our numbers are growing and Team CFSBK now has 62 competitors registered for the 2013 CrossFit Open. We'd like to welcome everyone aboard and thank them for representing the old...
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Low Bar Back Squats
Fitness: 3x5 AcrossAdd 2-5lbs from last week's exposure.Performance: Attempt a New 1RMPotential attempts: 90%x1, 95%x1, 100%x1, 100%+x1, ???x1Rest 2 minutes between the first 2 attempts, 3-5 as needed...
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Hang Snatch
12 minutes to work on Hang Snatch Technique. Make it a full squat if you have the ability to receive in the bottom. Either way, commit to your receiving position today and don't rush out of poor...
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Sumo or Conventional Deadlift
1-1-1-1-1See if you can set a new PR today!Post loads to comments.DL e6/6________________ "Annie" 50-40-30-20-10 Reps For Time Of:Double UndersSit-UpsThere is a 10 minute cap on today's benchmark...
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Rest Day
Nancy shows us what trajectory she's on. Great work! The Look Feel Perform Better Challenge Ends Today! OR DOES IT. You've spent the last few weeks cultivating new habits and while some of them may...
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"Fran"
21-15-9 Rep rounds for time of:Thrusters, 95/65Kipping Pull-UpsScale the workout appropriately and work on your discomfort tolerance today.Post time and Rx to comments.compare to 1.30.13 and 12.2.12...
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Look, Feel and Perform Better Capacity Test
In 7 Minutes:Row 1000/850mThen in the remaining time perform as many rounds as possible of:10 Burpees15 Kettlebell SwingsMale weights: 24k, 20k, 16kFemale weights: 16k, 12k, 8kRange of motion standard...
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Rest Day
Parker Pulls Heavy News and Notes There are still spots left for the partner Thai Massage workshop on 2/23 Don't forget to RSVP for the 2nd Paleo Potluck and LFPB awards ceremony. Everyone is welcome...
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"Diane"
21-15-9 Reps For Time of:Deadlift 225/155Handstand Push-UpWOD DemoPost time and Rx to comments.compare to 12.14.11 and 8.8.117 properly locked bikes on the Bike RackIf you ride your bike to the gym,...
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"Barbara"
5 Rounds for time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats Rest exactly 3 minutes between rounds. There is a 45 Minute Cap on this workout.Consider scaling the volume back depending on your...
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2K Row
For Time:Row 2000mPost time to comments.compare to 10.19.12Read: Rowing a 2000m Row by Coach Nick________________5 Rounds NFT of:16 Kettlebell Swings8 OH Rev Kettlebell Lunges1:15 Plank Isaac in the...
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Rest Day
The CFSBK Armada Grows to 13 ErgsBig thanks to Katie M, Ryan J and Monte M for helping bring the "vader black" ergs back from Boston What's that thing on the left? You may have noticed the two tabs on...
View ArticleBench Press
Work up to a medium 3x5 AcrossToday we'll review Bench Press 101 and work technique on the lift. You'll be seeing Bench Pressing on Wednesdays the following 6 weeks. The first formal exposure will be...
View ArticlePause Front Squat
Work up to a heavy double on the Front Squat with a :02 pause at the bottom of each rep.Use this as an opportunity to work on your position in the hole. Cap it around 85% of your 1RMBefore front...
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Strategies For Movement Development: The Reverse Halting Deadlift The Deadlift consists of four basic phases, the set up, pull, lock out and descent. There are plenty of articles, teaching...
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