Author: strikelabs
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“T” – 19 Feb 18
A. T 5 rounds for time of: 100-meter sprint/100-meter Row 10 squat clean thrusters 15 kettlebell swings 100-meter sprint/100-meter Row Rest 2 minutes Men: 115 lb. and 2 pood Women: 75 lb. and 1.5 pood *originally posted on crossfit.com B. 5×3 Front Squat @ 85% 1RM
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WOD – 16 Feb 18
A. #REDWOD – I will post the REDWOD here once it has been published by Brute Force. B. 7×1 Back Squat @ 90%+ 1RM
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WOD – 15 Feb 18
A. 21-18-15: Pull-ups KB Swings (2/1.5 pood) B. 5xMax Reps Strict Weight Pull-ups with 20# Vest
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WOD – 14 Feb 18
A. 15 min AMRAP: 15 Goblet Squats (1.5/1 pood KB) 10 Brute Force Burpees (50/30 lbs) 5 Sandbag Getups (50/30 lbs) B. 5×3 Squat Snatch @ 85% 1RM
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H.I.I.T Training Effectiveness
A short but informative article on the benefits of HIIT training compared to longer steady work training. This is one of the principles we use to develop the workouts posted here each day. I am all about getting the most bang for your buck, intense training to achieve results in a manageable period of time.…
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WOD – 13 Feb 18
A. 9-6-3: Muscle Ups Sandbag Deadlift (70/50) Alternating KB Snatch (1.5/1 pood) B. 6×1 Push Press @ 90% 1RM
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WOD – 12 Feb 18
A. 3 rnds for time: 5 Brute Ball Bear Hug Squats (100/70 lbs) 5 Sandbag Snatch (70/50 lbs) 10 Sandbag Power Cleans (70/50 lbs) 10 KB Swings (2/1.5 pood) Row 250m B. 4×3 Overhead Squat @ 85% 1RM
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Recovery is Essential!
We far to often focus on what we do during out training sessions and pay no attention to what we do the other 23 hours a day. If you want to adapt and improve in your training, you must pay attention to the other 23 hours. This article does a good job of putting some…
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WOD – 8 Feb 18
A. 10 Min AMRAP: 5 Front Squat (50/30 lbs) 10 Sandbag Bentover Rows (50/30 lbs) 15 Alternating Sandbag Lunges (50/30 lbs) RX Sandbag 50/30 lbs B. 7×1 Front Squat @ 90% 1RM
strike labs 