Hey guys, if you need the info for barbells for boobs, check it out here https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/save-the-date-barbells-for-boobs/ We’re getting tee shirts to commemorate the event, and the tee shirts will be available via pre-order only. 4 Ways to be involved for the fundraising event and WOD WOD Only – no cost, just come in and be part...Read More
Today is a hero workout: “Hammer” It consists of 5 rounds with rest between each. To scale, you may do 3 or 4 rounds total, or cut the number of pull-ups. Keep the barbell reps the same, but scale the weight if needed. U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA,...Read More
First is 3 sets of 5 heavy back squats (go up in weight each time). Then a metcon of handstand push-ups, KB snatches, and toes to bar, use V-ups to scale for T2B. For the KB snatches, start with the KB about knee height, snap it up with your hip and pull your elbow high...Read More
For strength, take the bar out of the rack in a back-rack and do 5 behind-the-neck push presses in a wide (snatch) grip. On the fifth one, keep the bar up and do 1 overhead squat. Find the heaviest weight you can do for this complex. For conditioning we’ll be doing interval sprints of rowing...Read More
Hang power cleans must start between your hips and your knees, no power cleans directly from the ground allowed. To scale ring dips, use bands or boxes, or do parallette dips. Finally, for rope climbs, substitute 3 rope pulls or do partial climbs if height is an issue. Your score will be total rounds +...Read More
Hey guys, with the Nutrition Challenge in full swing, we were trying to think of ways to help you sustain healthy eating habits even when the challenge ends. When food is readily available and convenient, we tend to be much more likely to eat it and not make bad decisions. In order to help promote...Read More
Take the first 20 minutes of class to find a heavy (full) clean. Focus on bringing the bar into the mid-thigh position and then jumping through the heels. Then, you’ll do an AMRAP of thrusters, pull-ups, and lunges. Thrusters are taken from the ground and you may do a full clean to start the first...Read More
Take time to warm up your deadlift, then attack this workout by alternating partners. Partner A will do 21 deadlifts, then Partner B will do the same. Then Partner A does 21 knees to elbows, and so on. Finish off with the 9’s each and you’re done! Strength is built into the workout today, so...Read More
Hey guys, so we’re basically one week into the challenge and hopefully the first week has you starting to feel better and enjoy some of the dietary changes you’ve made. There are two reasons that you should be logging your results for the challenge. First, you’ll need to keep track of what you’ve been doing...Read More
Rules for the Flight Simulator: 1. You must complete each set consecutively before moving onto the next Example: You must do 5 consecutive double unders before I can move to 10 double unders. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I...Read More
