January 21, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit Front Squat (EMOM 5, 3-4 reps 75%) Up 5% from last week. Try to hit 4 reps each minute, but if that becomes unattainable, do 3 reps instead. Metcon (Time) 5 rounds for time: 30 double unders 20 Russian KB Swings (70/44) 10 toes to bar (sub with 10 weighted sit-ups,…

January 20, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit   Skillwork 10-15 minutes to work on the following: kipping HSPU (hand and foot placement) kipping pull-ups (arch to hollow) rope climbs (foot work) Metcon (3 Rounds for reps) 3 sets: 3 min. AMRAP: 200m SPRINT 10 push presses (95/65) as many burpees as possible with remaining time rest 1 minute…

January 19, 2016 jkwuest No comments exist

Bulger: 10 rounds: 150m run 7 chest to bar pull-ups 7 front squats (135/95) 7 HSPU 30 minute cap. Run will be to the white fence and back. Optional Cashout out on your own if time permits: 3 sets: 500m row or 25 cal assault bike Rest 2 minutes

January 19, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) EMOM 6: 1) 20 seconds of bent over row right arm rest 10 (choose weight) 20 seconds left arm rest 10 2) 30 seconds of flutter kicks Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 15 calorie row 15 wall balls (choose weight) 15 HR Pushups Metcon (Weight)…

January 19, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click here30 minute cap. women’s weight 95. For purposes of today’s WOD, the…

January 18, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit Back Squat (Ev. 2 min for 10 min) 4 reps at 85% Up by 5% from last weeks high. If you chose the low last week, only use 82% this week. Metcon (Time) 21-15-9 wallballs (20/14) deadlifts (185/125) Complete a 200 meter run after each round (21, 21, 200m, etc) Cash…

January 17, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) 6 min EMOM: 1) 25 KB Swings (choose weight) 2) 45 second plank holdrussian KB swings (eye level) Metcon (2 Rounds for reps) 18 min. EMOM: 1) ME ball slams (choose weight) 2) ME Cal rowScore for todays workout will be: 1) total ball slams 2) total calories Metcon…

January 17, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit Power Snatch (Every 90 seconds for 8 sets) 1 power snatch+2 OHS This is the same as last week, Please continue to focus on form and technique, but try to improve 5-10 pounds on each lift, based off of last weeks numbers. Metcon (AMRAP – Rounds and Reps) 10 min AMRAP:…

January 14, 2016 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (Weight) Every minute on the minute for 10 minutes: 1) 20 seconds bent over row each arm 2) 30 second plank hold Metcon (Weight) Every minute on the minute for 15 minutes: 1) 15 weighted sit-ups 2) 100 meter run +2 burpees 3) 10 front squats (choose weight) Metcon (Weight)…