November 6, 2013 jkwuest 1 comment

Hatch Squat W1/D2 Back Squat 1×10 @60% 1×8 @65% 1×8 @70% 1×8 @75% Front Squat 1×5 @60% 1×5 @65% 2×5 @70% WOD 3 Rounds 10 Toes 2 Bar 1 KB Complex (R) 53/35# 1 KB Complex (L) 53/35# 10 Wall Ball Sit-ups 1 KB Complex = 3 cleans, 3 push press, 3 snatches & 3…

November 5, 2013 jkwuest 3 comments

Normally we would do a benchmark workout on a wednesday, but seeing as how it was Mike’s birthday yesterday, AND he didn’t tell me, lets make things interesting…   “Big Mike”   5 rounds for time:   11 KB swings (53/35) 5 Deadlifts (225/155) 5 ball¬†slams (20/14) 11 jumping lunges 200m run   Cashout: 10…

November 4, 2013 jkwuest 10 comments

Tuesday 11-5-13 Back squat: 10-60% 8-70% 6-75% 4-80% Front squat: 5-60% 3×5-70% WOD: 15 minute AMRAP: 10 DB snatches (55/35) 15 wallballs (20/14) 15 sit-ups 10 burpees You are going to notice alot of front and back squats over the next few weeks. We will be following a program to continue to develop overall strength…

October 31, 2013 jkwuest 4 comments

Strength: 15 minutes to establish heaviest single Power Clean + 2 Push Jerk   Metcon: 8x400m run and/or row *Rest 2 minutes between sets* You can choose to only run or row, and you can choose to mix them up. Whatever you decide, the idea is to push yourself outside of your comfort zone. If…

October 31, 2013 jkwuest 5 comments

15 minutes of double under practice 1 minute each station for 3 rds: (one minute break between rounds) sled pull (45/90) ball slams (20/14) SDLHP (95/65) row push press (95/65)   please don’t forget there is no 6:30 or 7:45 class on Halloween. Happy Halloween!

October 30, 2013 jkwuest 4 comments

“Choices”   “Barbara” 20 pull-ups 30 push-ups 40 sit-ups 50 air squats (5 rds, with 3 min rest after each round)   or   “Nancy” 5 rds: 400m run 15 OHS (95/65)   you can choose either workout. Barbara will have a 40 minute cap, and Nancy will have a 25 minute cap.   **Important**…

October 28, 2013 jkwuest 10 comments

Strength: 15 minutes to establish a 1RM back squat 3 min rest then:   3 rds: 40 air squats 14 pull-ups 10 KB swings (53/35)     Starting today, the first member to refer 3 people to sign up at CrossFit Lifted will receive a $150.00 credit towards Reebok CrossFit apparel and merchandise!! To look…

October 26, 2013 jkwuest No comments exist

20 min AMRAP (teams of two) One partner completes one round of Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats While the other partner cycles through: 5 KB Swings (53/35) 5 Stationary Lunges Score is total rounds of Cindy