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Are you prepping for the endurance race season effectively? Or scrambling to get in last minute Bolder Boulder training? Learn how to get the most out of your training with CrossFit Endurance. Join us for a FREE CrossFit Endurance Class at CrossFit Roots on Wed. 4/22 @ 12:30 pm. @crossfitroots #crossfitendurance #endurancetraining #boulder #bolderboulder #wetrainenginesnotcabooses
The workout for 4/8 is... DE-LOAD WEEK! Make sure any weight you use is NOT heavier than written. Err on the side of light to moderate weight. Next week we will set a new set of Benchmarks! Take this week to let your body recover 15 reps Box Jump Complex: 1 Seated Box Jump to Squat to Broad Jump to 30' Sprint - Then 10 min to find max height box jump WOD - 10 min AMRAP - 3 Box Jumps (30/24) - 3 Wall Balls (20/14) - 1 Rope Climb - 6 Box Jumps - 6 Wall Balls - 1 Rope Climb - 9 Box Jumps - 9 Wall Balls - 1 Rope Climb, etc. 5-10 min Mobility/Cool Down Jeopardy! Category: Fictional Languages Answer: In the Harry Potter World, parseltongue is the language of these: Salazar Slytherin was a noted speaker
This guy came to us from his home garage last year! Brian B is a natural athlete who excels at body weight movements like bar muscle ups and chest to bar pull ups! He is the extremely proud father of two kiddos and one furry one! He's a rad and hard working guy and we wish him the happiest of "New Years"
Happy Birthday to Seth J! This guy joined us at the hangar but has become an MBS II regular! He's an adventure junkie (as is his wife)---his resume includes rocks, snow, water, financial number crunching, and parenting. In addition to being a natural athlete he's also a natural coach, often helping our newest athletes learn the ropes. We hope he has had a great day!
CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFit Unloaded View Public Whiteboard: http://bit.ly/1DHWa5n Gymnastics Push Ups (3 max sets) Conditioning Good Times (AMRAP - Reps) 3 rounds 1 min of work for each movement, 30 seconds of rest Db push press (40/25) Air squats Burpees Push-up plank hold Double unders A push-up plank hold gets scored 1 rep for each second.
WOD for Wednesday, April 8th, is... A. 4x8@60% Press – (Reps don't have to be UB, but no more than 10sec rest) Rest 2 min between each set B. For Time 3 Rounds 20 Wall Balls 20/14 200m Run 20 Pull Ups 200m Run C. Tabata Mashup Barbell Bicep Curls Dead hang from Pull up Bar
Ladies what do you think? http://breakingmuscle.com/womens-fitness/the-female-guide-to-getting-lean
S3 Conditioning Wednesday: A) 10 Minute AMRAP: 5 Deadlifts (185/125)(135/95)(115/85) 10 Bar Facing Burpees 15 Mountain Climbers Per Leg -Rest 3 Minutes- B) 10 Minute AMRAP: 5 Hand Release Burpees 10 DB Power Snatch L (40/25)(35/20) 10 DB Power Snatch R (40/25)(35/20) 15 Wall Balls (20/14)(14/10) -Rest 3 Minutes- C) 10 Minute AMRAP: 5 Hand Release Burpees 10 Push Press (95/65)(75/55) 15 Calorie Row
Fear is one of the biggest obstacles in the gym! Fear of failing, fear of not being good enough and fear of even trying a new movement. Here are is a great article to help those who are fearful about going upside down in that handstand.
Palmetto Bay CrossFit - Powerlifting Class Bring your lifting shoes and belt if you have them. Warm-up PVC- Pass Throughs Figure 8s Goodmornings Leg swings front/back Leg swings side 2 side 10 Squats 10 Mountain Climber Holds 10 Iron Cross 10 Scorpions Weightlifting Back Squat (3x5 @ 80% of 1RM) Same weight for all 3 sets. Front Squat (3x5 @ 80% of 1RM) Same weight for all 3 sets. Bulgarian Split Squat (3x8 each leg) Back leg lays on bench
Palmetto Bay CrossFit - CrossFit Warm-up WOD Metcon (Time) For Time: 50 DU 25 push press 115/75 - 100 m sprint 50 DU 20 push press 125/85 - 100 m sprint 50 DU 15 push press 135/95 - 100 m sprint 50 DU 10 push press 145/105 - 100 m sprint 50 DU 5 push press 155/115 - 100 m sprint 50 DU