Pre-Workout For 7 minutes perform the following Javorek Barbell Complex 1 Rest one minute after each set. The goal isn’t to do as many rounds as possible but to do great looking sets as heavy as possible. Most of us are limited weight wise by the upright rows which is fine. Then Complete as many…
DetailsStrength Lynne 5 rounds for max reps of: max rep Bench Press, 1x bodyweight* max rep Pull-ups* *If you Rx or scale keep the weight the same and pullup scale the same. Even if you’re getting only one rep on the final sets it is what it is. Then CrossFit Games Open 11.1 / 14.1…
DetailsStrength/Skill Squat 5 x 5 Then Complete as many rounds as possible in 15 mins of: 10 Push Press, 155/105 lbs 10 Dumbbell Snatches, 70/50 lb 10 Front Squats 155/105 lbs Yes, this is heavy. That’s the point. Scale weight as needed but go heavier than you would normally go. Buyout* Perform as many rounds…
DetailsStrength/Skill Every 1 min for 12 mins, alternating between: 5 Power Clean & Jerks, 60% 1RM 10 Bar Facing Burpees Note: This is a lot of volume in a short space of time for the Clean and Jerks. If you’re having trouble finishing or worse yet getting sloppy please back off and scale weight. Then…
DetailsFilthy Fifty Perform the following as a team of 2 or as an individual. This is the monster chipper and after checking we haven’t as a gym tackled this one since March 1 of 2013! 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push…
DetailsStrength/Skill 5 x 8 Squat Use 70% of your 8 rep max for all 5 sets as determined on Tuesday. Then Alternating EMOM for 20:00 of: Even – 2, 4, 6, 8,10, 8, 6, 4, 2 Deadlifts 225/155# Odd – 20 Double-Unders + 8 TTB Record reps completed. A perfect score would be 302 reps. If…
DetailsStrength/Skill Perform Javorek Dumbbell Complex 1 for 7 minutes 6 reps of each of the following exercises. Dumbbell Upright Row Dumbbell High Pull Snatch Dumbbell Squat Push Press Dumbbell Bent Over Row Dumbbell High Pull Snatch Rest 1 minute between sets Keep these light. We’ve had a hard shoulder week so this complex should be…
DetailsStrength Bench Press 5 x 8 Bench Press Work to an 8 rep max effort. The heaviest set should be the 4th and the 5th should be a drop set unless you know, not think there’s more in the tank. Remember you don’t have to fail at a higher weight to prove the last successful…
DetailsStrength/Skill 5 x 8 Squat Work to an 8 rep max effort. The heaviest set should be the 4th and the 5th should be a drop set unless you know, not think there’s more in the tank. Remember you don’t have to fail at a higher weight to prove the last successful set was your…
DetailsInclement Weather Policy: If the Shawnee Mission School District canceled classes our 530am class is canceled. We may reopen in the afternoon IF our lot is cleared or thawed. Check the Shawnee Mission School District Website to confirm their cancellations. Monday Strength/Skill Every 90 seconds for 9 Minutes: 3 Power Snatch 2 Squat Snatch 3 Overhead…
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