Friday – 051812

Power…Power…Power…Power…Power

Coach Mike Burgener Discussing CrossFit’s “Specialization”

 

Members: Don’t forget that CFeX is CLOSED tomorrow, Saturday the 19th.

Strength

Rack Jerk

1-1-1-1-1

 

Workout of the Day

14 Minute Ladder:

Clean & Jerk (175#/123#)

Burpees

 

POST LOADS & SCORES TO COMMENTS

Thursday – 051712

Simplicity is a Thing of Beauty

That’s Pretty Much All You Need to Know with Regard to Food

 

Strength

Back Squat

10 Minutes to Obtain 1RM

 

Workout of the Day

5 Rounds for Time:

10 Deck Squats

15 V-Ups

20 Shoulder Touches

 

POST LOADS & SCORES TO COMMENTS

Wednesday – 051612

Time for Some Snatchings!

Killing the Fat Man – Episode 9

 

Mobility

Shoulder Stretches

&

Squat Holds

 

Workout of the Day

“Isabel”

For Time:

30 Snatches (135#/93#)

 

POST LOADS & SCORES TO COMMENTS

Tuesday – 051512

Punch, Punch, Kick – That…is…Exercise

I Found This to be Quite Entertaining & Informative

 

Strength

Press

2-2-2-2-2

(Bar Must Be Cleaned)

 

Workout of the Day

AMRAP in 10 Minutes:

4 Seated Press (95#/63#)

8 Box Jumps (24/20)

12 Wallballs (20#/14#)

 

POST LOADS & SCORES TO COMMENTS

Monday – 051412

Now You Run…With Fran.

Killing the Fat Man – Episode 8

 

Notice: CFeX will be closed this Saturday, May 19th.

 

Strength

EMOM For 10 Minutes Perform 3x Sumo-Deadlifts

(Done at 70% of Your 1RM Sumo Deadlift or 50% of 1RM Standard Deadlift)

 

Workout of the Day

For Time:

400m Run

21 Thrusters (105#/73#)

21 Pullups

Rest 2 Minutes

400m Run

15 Thrusters

15 Pullups

Rest 2 Minutes

400m Run

9 Thrusters

9 Pullups

 

POST LOADS & SCORES TO COMMENTS