Everyone, this is pukie...or have you two met already?
21-15-9 Reps of:
255/155lb Deadlift
135/95lb Overhead Squat [wmv]
If you know what you are doing, go heavy. If not, practice with a body bar first and go lighter to focus on form!
PJ is a very good friend of mine and our resident nutritionist. He has a wealth of knowledge about how to develop your fitness in the gym and about what to put in your body. Check out his blog here and learn more about how food plays a large role in how you feel in and out of the gym.
“Helen“
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
CrossFit Warm-up x2
CrossFitters doing what they do best
WOD:
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Post time to comments.
Who's awesome? You're awesome!
Warm-up:
5 min jump rope
WOD:
Max SDLHP in 3 minutes, 75/55lbs
Rest 2 mins
Max Push-ups in 3 mins
Rest 2 mins
Max Pull-ups in 3 min
Rest 2 min
Max Push Press in 3 minutes, 75/55lbs
The question was posed by another CrossFit Affiliate. Why do you CrossFit? Is it to achieve a higher level of fitness? Or to just drop those few excess pounds? Take a moment to consider what your goals are for training and when you finally pinpoint your goals, let us now. Maybe we can help get you there!
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Wolf Pack shirts are in! We have them in sizes S, M, and L. They are $15 each. Contact Kari Kundert to purchase!
“War Frank“
Three rounds for time of:
25 Muscle-ups (sub x3 pull-ups and x3 dips)
100 Squats
35 GHD situps
Post time to comments.
Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
Thank you everyone for a great class on Saturday. I will be at the gym M-F from 6-7 to aide in coaching anyone who wants it. Hope to see you all out there!
