Monthly Archives: Feb 2018

Wednesday, February 21st

My Body Size Does Not Determine My Ability Girls Gone Strong A) Every 3 minutes, for 18 minutes: 8 Burpee Box Jump Overs 24/20 10 Toes To Bar 12 Calorie Row The goal is unbroken reps B) 3 sets of: Front Squat x 10 reps short rest  Starfish Hold x...

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Tuesday, February 20th

How Much Is Enough? Finding Your Perfect Workout Frequency BarBend Ron Gets Fit CrossFit Journal A) 5 sets of: Push Jerk x 5 reps rest 2 minutes Work up to a tough set of 5. No Split Jerks  B) In teams of two, complete 5 rounds each  for Time: 12...

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Monday, February 19th

Presidents Day schedule: No 5am. All other classes are the same.  Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) On the minute, for 10 minutes: Even: Hang Power Snatch x 3 reps Odd: Double Unders...

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Saturday, February 17th

Choose one of the following options based on skill/strength… 1) 4-5 Sets: 2-3 Strict Pullups  2-3 Stationary Bar Dips with 3 second negative  If you can’t perform a Dip, jump to support and lower down for a 3 count. Or, perform 6 Push-Ups with a...

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Friday, February 16th

A Message to Masters CrossFit Journal A) 20 Minute AMRAP  30 Thrusters 95/65 30 Box Jumps 24/20 30/21 Calorie Row 30 Toes to Bar B) 3 rounds, not for time: 10 Suitcase deadlifts – right 100-ft Single-arm farmers carry – right Rest 1...

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Wednesday, February 14th

Powerlifting Slows the Aging Process: Here’s Why BarBend A) 3 sets of: Overhead Squat x 5 reps rest 30 seconds  Starfish Hold x 20-30 seconds  rest 60 seconds  B) 3 Minute AMRAP  15/11 Calorie Bike 21 Burpees Over The Bar   Max Overhead Squats...

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