November 28, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 6 minute EMOM: 1) 15 elbow jacks 2) 40 second plank hold Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 5 rope planks 10 calorie assault bike ride 5 burpees 10 Knees to chest Metcon (Weight) 3 sets: 100 ft. Farmer carry (HEAVY) Rest 1 minute

November 28, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.U.S. Army Sgt. 1st Class Liam…

November 27, 2017 jkwuest No comments exist

CrossFit Lifted – Endurance Club Metcon (2 Rounds for calories) 2 min. Max effort calorie row Immediately into 18 minute calorie row Two scores, calories achieved in two minutes, calories achieved in entire workout

November 27, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Shoulder Press Take 10 minutes to establish your heaviest strict press 1RM NOTE: this is a movement that yields huge benefits in strength, but that is not always reflected in the numbers at the end of a cycle. Know that a 5# PR at the end of a strict press cycle…

November 26, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp Metcon (No Measure) 3 sets: 40 second plank hold 20 second rest 30 second bear crawl 30 second rest Metcon (1 Rounds for reps) 24 minute EMOM: 1) 30 second max effort row for meters 30 rest 2) 30 second max effort ball slam 30 second rest 3) 30 second max…

November 26, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Back Squat Take 15 minutes to build to your 1RM back squat Metcon (AMRAP – Reps) 3 minute AMRAP: 3 wallballs (20/14) 3 deadlifts (225/155) Rest 1 minute, then: Metcon (AMRAP – Reps) 5 minute AMRAP: 5 wallballs (20/14) 5 deadlifts (185/125) Rest 2 minutes, then: Metcon (AMRAP – Reps) 7…

November 23, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Black Friday (Time) Teams of two: “First in Line” Both partners run 800m (one sandbag per team) “Fight for the discounts” Once back in the door, grab a wallball of your choice from the pile (first come, first served). The wallballs will be in a pile on the floor, and THIS…

November 21, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp 12 Days of Thankfulness: Bootcamp Style (Time) 100m run 2 burpees 3 dumbbell squats 4 box stepovers 5 HR Pushups 6 jumping pullups 7 KB Swings 8 DB Snatches 9 weighted situps 10 walking lunges 11 wallballs 12 manmakers 50 minute cap.Your turn Bootcamp! Enjoy slugging through this and earn your…

November 21, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit Thruster Take 15 minutes to establish a new 1RM. I’m asking a lot of you here. I know your bodies are beat up and sore from yesterday, but allow yourself to be amazed by your ability to push through and get stronger, regardless of the circumstance. Metcon (AMRAP – Rounds and…