[vc_row][vc_column][vc_single_image image="11188" img_size="large" alignment="center"][vc_column_text][/vc_column_text][vc_column_text] Warming up today with Chad 1000x Practice...and then...a classic CrossFit Benchmark... Filthy Fifty - our version For time: (staggered start) 50x plate jumps 45# 50x jumping pull ups 50x KB swings 50x WL steps 50x V-ups or situps or SKU 50x Plate GM 25/10 50x WB...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11191" img_size="large" add_caption="yes" alignment="center"][vc_column_text] WEAK THINGS BREAK Our day starts with MORE Chad 1000x practice. Then we'll partner up for a hang squat clean as our squat today. Our press is two parts - a 4x4 push press or jerk from the rear rack, and a 4x4 from the...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11182" img_size="large" add_caption="yes" alignment="center"][vc_column_text]WEAK THINGS BREAK (we just have this on replay!) Squat. Press. Deadlift...Friday. In place of the deadlift today we're working on a front rack hold. This doesn't work unless you get brave and go heavier. So try it! Our squat is a back squat and we're...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11174" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Monday four-round day is pretty typical with a few surprises nestled into the usual. You'll perform higher reps of pushups today, and they're to be unbroken. This means we'll be setting bars up, because you need to make them a bit easier to be able...
[vc_row][vc_column][vc_single_image image="11164" img_size="large" alignment="center"][vc_column_text][/vc_column_text][vc_column_text] Grace is a CrossFit Benchmark Girl Workout -not, not "for girls", just named after one. For time: 30x Clean and Jerk 135/95 for age group 55 and under. (C&J fastest way possible within the standards, rebounding from the clean to jerk is OK) Loads for our...
Thanksgiving falls on Thursday, November 23rd this year. Many of you may remember that Ed and I (Sam here, obviously), had an agreement with each other that even as a small business, we will make a concerted effort to take two weeks a year away from the box. Sometimes R&R...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11135" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Another simple day. It's funny how the basics, calesthenics or *gymnastics" as we call it, are discounted as not as hard as the barbell...yet we're not as good at the gymnastics - not as strong in these movements...hmmmmm🧐, Lets fix this! Today you'll see pushing, pulling,...
[vc_row][vc_column][vc_single_image image="11109" img_size="large" alignment="center"][vc_column_text][/vc_column_text][vc_column_text] Two weeks ago you tackled an unofficial CrossFit Hero - Jimmy. Today you'll tackle another one. This time, it's an official CrossFit Hero: Manion. First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="11103" img_size="large" add_caption="yes" alignment="center"][vc_column_text]WEAK THINGS BREAK (from Westside Barbell) Our strength today is atypical. We'll kick off with a DL (which we usually end with). Then, Wednesday Bench Press...again, not the norm but we know you'll love it. Our ongoing focus this quarter is "gymnastics" or calisthenics...so we're pushing...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="6730" img_size="large" alignment="center"][vc_column_text]Today is a simple and powerful day: Pushing - Pulling - Squatting - and then Grace Practice We'll continue our pull up progressions working on this as our priority this quarter. Our four rounds is only three movements today: After pulling... ...we'll grab a set of...