Category: Blog
-
WOD – 9 Oct 18
A. 5 Rounds for Time: 200m Run 15 Push Press 12 Pull Ups 9 Shoulder Slams RX: 70/50 lbs Sandbag B. 5-4-3-2-1 Deadlift. Start at 80% 1RM.
-
WOD – 8 Oct 18
A. 3-2-1 Wave, Back Squat. Start at 80% 1RM. B. 6 min AMRAP: 8 Burpees 12 Thrusters RX: 70/50 lbs Sandbag
-
-
WOD – 3 Oct 18
A. 15 min AMRAP: 50 Double-unders 10 Brute Force Burpees 3 Muscle ups 10 Back Squats RX: 70/50lb Sandbag Scaled: 50/30lb Sandbag B. 5-4-3 Wave, Front Squat. Start @ 80% of 1RM.
-
WOD – 2 Oct 18
A. 5 Rounds for Time: 200m Run/250m Row 10 Squat Clean and Press 10 Bent over Row RX: 70/50lb Sandbag Scaled: 50/30lb Sandbag B. 5-4-3 Wave, Push Press. Start @ 80% of 1RM.
-
WOD – 1 Oct 18
A. 3 Rounds for Time: Kneeling Clean Floor Plyo Front Lunge Lateral Lunge Reverse Lunge Repeat for opposite side = 1 cycle. 5 cycles = 1 round. Shout out to @bruteforcetraining and @coachchrislane for the flow. B. 5-4-3-2-1 Back Squat. Start @ 80% of 1RM.
-
WOD – 25 Sep 18
3 Rounds for Time: 400m Run/500m Row 20 Over the Shoulder 20 Squat Clean and Press RX: 70/50 lb Brute Ball/Sandbag
-
WOD – 24 Jul 18
A. For time: 25 Power Cleans 25 Push-ups 25 Bentover Row 25 Front Squats 25 Push Press 25 Back Squats 25 Burpees RX: 70 /50 lbs Sandbag
-
Demystifying Protein Supplementation
We get this question a lot: “How much protein should I consume and when should I consume it to optimize the work I’m doing in the gym?” This article seeks to convey some simple rules for protein intake. If you are interested in reading the support literature, you can find links at the end. To answer the…
-
The Tyranny of Perfect
Sometimes in our quest to improve we can become overwhelmed. It’s easy to look at Crossfit Games athletes and aspire to reach that level of fitness only to become disillusioned when we realize how far we are from achieving that goal. Justin Lind reminds us that it’s more about the journey, becoming better even if…
strike labs 