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Archive for March 2019

04-01-2019

South Slope CrossFit – American Heavy Athletics Strongman Strength A Single Session Warm-Up: –Foam Roll Posterior, Quads 30 Calorie Row (5 Down, 5 Up) 2 Rounds: 8 Frankie + Quad Pull 8 Each Direction Banded Side Steps, 8 Stiff Leg, 8 Bent Leg 5 Glute Bridges –x1 Set of 10 Reps, Rig Air Squat, Banded…

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04-01-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) 30 Minute Work Clock For Time 6 Rounds: -6 Bar Facing Burpees -3 Squat Cleans 185/125 4 Minute Break 3 Rounds: -10 Bar Facing Burpees -6 Squat Cleans 165/115 4 Minute Break 1 Round: -30 Bar Facing Burpees -15 Squat Cleans 135/95

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03-31-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) For Time: 30(25) – 25(20) – 20(16) – 15(11) – 10(8) Calorie Assault Bike 300′-200′-200′-100′-100′ Farmer’s Carry 70/50 Ea Hand

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03-30-2019

South Slope CrossFit – American Heavy Athletics Weightlifting Warm Up: 30 Calorie Row (5 Down, 5 Up) Crossover Symmetry Warm Up Circuit 2 Rounds: –6 Band P-Thru –6 Band Pull Aparts –8 Banded Straight + Bent Leg Side Steps 2 Rounds: –5 Pallof Press Each Side –3 Knee Jumps Drill / Barbell Warm Up: –2×8…

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03-20-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! For Time, With Partner 600m Run, Together Then, Splitting work in half 42-30-18 Dumbbell Snatch 50/35 Wall Ball 20/14 600m Run, Together Then, Splitting work in half 42-30-18 Calorie Row Lateral Burpee Over Rower **Partners do not have to wait on each other to…

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03-29-2019

South Slope CrossFit – CrossFit Strength A A: Power Jerk, Rack Set Every 2:00 x 8 Rounds x2 Reps Each Round Goal = Start @ 70%, adding weight every two rounds as long as quality remains. Weight may increase for final set if quality remains. **NO Misses** B: Ring Dips, Strict Pull Ups 10 Minute…

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03-29-2019

South Slope CrossFit – American Heavy Athletics Strongman Friday, Single Session: Warm-Up: 2 Rounds: 10 Cal Ski 10 Calorie Bike 2 Rounds: –6 Band Pass Thru –6 Band Pull Aparts –6 Band OHP 2 Rounds: –8 Frankie + Quad Pull –5 Side Lying Leg Lift Each Side –5 Glute Bridges –5 Pallof Press Each Side…

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03-28-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) 3 Rounds for Time of: 800m Run 35 GHD Sit Ups 35 KBS AM 55/35 GUNSLINGERS (NOT IN CLASS) CONDITIONING Metcon (Time) For Time With Partner (30 Minute Time Cap) 300-400-500-400-300 Row Erg- Meters Ski Erg- Meters **Both partners complete 300m Row, then both partners complete 300m…

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03-28-2019

South Slope CrossFit – American Heavy Athletics CONDITIONING EMOM x 18 Alternating A: 10/8 Calorie Ski Erg B: 10/8 Calorie Row Erg C: 10/8 Calorie Assault Bike

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03-27-2019

South Slope CrossFit – American Heavy Athletics Weightlifting Warm Up: 30 Calorie Row (5 Down, 5 Up) Crossover Symmetry Warm Up Circuit 2 Rounds: –6 Band P-Thru –6 Band Pull Aparts –8 Banded Straight + Bent Leg Side Steps 2 Rounds: –5 Pallof Press Each Side –3 Knee Jumps Drill / Barbell Warm Up: –2×8…

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