July 13, 2014 jkwuest No comments exist

Skill: Turkish Get-Up   Strength: 10 minutes to establish a 1RM Turkish Get-Up. You must successfully complete a rep on both arms for the weight to be considered your 1RM. Beginners use this time to practice at a low-moderate weight to focus on mechanics.    WOD: 20 minute AMRAP 20 Plate G2OH 45/25# 200m Run 20 Plate…

July 11, 2014 jkwuest No comments exist

IMPORTANT: PLEASE PLEASE PLEASE don’t forget that we will be starting the “Karen” challenge on the 15th (this tuesday). It will be the programmed WOD and Spencer from XEndurance will be onsite at 5 PM to explain the science behind it and why this supplement works so well for CrossFitters. PLEASE show up to speak…

July 10, 2014 jkwuest No comments exist

Strength:  Every minute for eight minutes (8 sets) Power Clean + Push Press + Push Jerk + Split Jerk (95/65#) *Hold for 2-3 seconds in the receiving position of the split Jerk*   Then… 15 Minutes to establish a heavy single Push Press + Split Jerk   WOD: 7 minute AMRAP 7 Clusters (95/65#) 7…

July 9, 2014 jkwuest No comments exist

Tabata Double Unders (8 rounds 20 seconds on, 10 seconds off) (singles are fine, but you should at least use this as a time to attempt double unders) rest 2 minutes then,   Tabata plank holds (8 rounds on hands, not elbows)(advanced can place a 45/25 plate on their back during the plank) rest 5…

July 8, 2014 jkwuest No comments exist

12 min to find your heaviest 8- rep max backsquat       “Diane” 21-15-9 Deadlift (225/155) HSPU TEN MINUTE CAP   Rest  2 minutes 8 minute AMRAP: 10 HR push-ups 10 jumping squats   The picture above is where all this started. I used to do pull-ups and heavy squats in my backyard on…

July 7, 2014 jkwuest No comments exist

10 min kipping toes to bar practice   WOD: Every 12 minutes (two sets) 400m run 50 KB Swings 400m after the last 400, complete as many wallballs (20/14) as possible until minute 10, rest 2 minutes, then repeat. Score is total wallballs completed. If you don’t feel you can complete the workload in 10…

July 6, 2014 jkwuest No comments exist

Skill: Burgener Warmup & Snatch      WOD: “Sweetpants”   3 Rounds 4 Minute AMRAP 7  Squat Snatches 155/115# 7  Toes-2-Bar 14 Wall Balls 30/20# 2 minute rest   *Score is total Rounds & Reps completed. Start where you left off on the previous round after the rest periods.*     Well it goes without saying but…

July 3, 2014 jkwuest No comments exist

Come on out to the 9am class and celebrate in CrossFit Lifted fashion!! There will only be one class today, so it will be TONS of fun with LOTS of people. Wear you red, white and blue and come celebrate your Independence before you drink BBQ and drink your brains out.  

July 2, 2014 jkwuest No comments exist

SKILL: 5 minutes of double under or pistol practice   STRENGTH: 5X2 POWER CLEAN COMPLEX; Every 2 minutes, complete 2 of this complex: Hang power clean, drop bar, reset, full power clean, repeat.   Add weight each round for a total of 5 rounds over the course of 10 minutes.   For time:   800m…