October 19, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 3 sets: 25 dumbbell sit-ups (choose weight) Rest 1 minute Metcon (Time) 4 rounds for time: 50 jumping jacks 35 calorie row 20 wallballs (choose weight) 10 burpees 25 minute cap. Metcon (Weight) 3 sets: 100 ft. Med ball carry +5 bed ball over the shoulder Rest 1 minute…

October 19, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Thruster E2MOM 10: 6 thrusters at 70% (from the rack) Metcon (Time) 9 rounds for time: 12 wallballs (20/14) 100 ft. Bear hug strongman sandbag carry (150/100) 20 minute cap. NOTE: if you are not able to carry the strongman sandbag at that weight, you may carry a kettlebell in the…

October 18, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (2 Rounds for time) 2 sets: 2400m run Rest 5 minutes Metcon (Distance) Scaled: 25 minute AMRAP: 400m run NOTE: every 3 400s, rest 3 minutes

October 18, 2017 jkwuest No comments exist

CrossFit Lifted – Olympic Weightlifting Hang Snatch High Pull 3 sets: 3 hang Snatch high pulls at 90% of your 1RM snatch Snatch+OHS+Snatch Balance 4 sets (1+2+1) at 80%

October 18, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Metcon (No Measure) Skillwork: 5 minutes of double unders 5-10 minutes of heavy med ball demo (deadlift/over the shoulder, bear hug carries) Metcon (Weight) 9 sets, for max weight: 45 seconds of manmakers (45/25) 75 seconds of rest Example: if athlete does 4 manmakers with 45# dumbbells (90#’s), athlete gets credit…

October 17, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (4 Rounds for time) 4 sets: 100m run 4 manmakers (choose weight) Rest 1 minute Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 20 jumping squats 20 calorie assault bike 20 jumping pull-ups 20 hand release push-ups Metcon (Weight) 300m overhead walk (choose weight

October 17, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here31 minute cap.

October 16, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (10 Rounds for time) 10 sets (Every two minutes): Row 100m (sprint) Metcon (10 Rounds for time) 10 sets (every two minutes): 100m run

October 16, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Front Rack Lunge E2MOM 10: 10 lunges at 65% of your back rack lunge (5 each leg) NOTE: this is based off of last weeks back rack lunge, but it is done in the front rack. Metcon (Time) 27-21-15-9 Burpee box jump overs (regional standards)(24/20)* *50 double unders after every set…