The first team event Rx will be as follows: Teams #1 (3 teams per heat 15 minute time limit) (all dnf will be scored by total reps not time) 3 Rounds for time of the following 40 KBS Split evenly between males and females 24/16kg 40 foot Partner Carry 20 Partner Squats split evenly between…
Happy Thanksgiving We are excited to announce the first two events for the CrossFit I35 Winter Ice Games. Event #1 3 Rounds for time of: 10 alternating overhead lunges 15 Snatch 115/75 (95/65 scaled) 15 kettlebell swings 32/24kg (24/16 scaled) There will be a strict 15 minute time limit. Anyone not finishing will scored by…
This is an awesome article by powerlifting great Dave Tate. It’s full of great ideas and cues for getting a big box squat. Source: T-nation Sure, you squat, but do you squat BIG? I watched the guys squatting over in the corner of the gym and knew immediately the subject of my next article for…
DetailsBox Squat : 1 Rep Max
Then:
Power Cleans (185/135)
9 Wall Balls (14/20)
21 Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
15 Burpees
Power Cleans (185/135)
9 Wall Balls (14/20)
9 Burpees
Then:
Dimmel Deadlifts 3×20 @ 30%
Hope you are all doing great and ready for an awesome holiday season. We are super excited to be hosting what is shaping up to be a major event. There are a total of 255 people signed up to compete in both individual and team events. The doors will open at 7am on both days…
Turkish Get Up Technique
Then:
4 rounds for time of:
10 Turkish Get Ups, 24/16 kg
15 Toes-to-bars
20 Push-ups
30 Double Unders
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100 band to face
Dynamic Effort Upper Body
Bench Press With Band 6×3 at 60% 1RM
After warm up perform two sets with regular, close and wide grip.
Bent Over Barbell Row 10-10-10-10
Then:
21-15-9 reps, for time of:
Shoulder-to-Overhead, 115/75 lbs
Pull-ups
Perform one gasser or rope climb after each set.
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Inverted Barbell Rows – 3×10
Filthy Fifty
Thanks Jessica for another amazing recipe. Watch for a major announcement about our nutrition programs after the Winter Ice Games in December. Greek Chicken From Sarah Fargoso’s Every Day Paleo Family Cook Book 1 whole chicken 1 lemon cut in half sea salt olive oil dried parsley pepper 1-2 garlic bulbs Preheat oven to 400…
Dynamic Effort Lower Body
Back Squat 10×2 at 65% 1RM
Banded Deadlift 8×1 at 50% 1RM
Then:
3 rounds for time of:
5 Handstand Push-ups
7 Toes-to-bars
9 Push Press, 135/95 lbs
40 Double Unders
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Good Morning 4×20
