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Archive for August 2019

09-01-2019

South Slope CrossFit – CrossFit CONDITIONING With Partner 2 Rounds of: 1 Minute Work, :30 Rest / Transition 1: Partner Banded Shuttles (Rig to Rig) 2: Partner Resisted Candle Sticks 3: Partner Banded Shuttles (Rig to Rig) 4: Partner Resisted Candle Sticks 5: Plank + KB Drag 6: Lateral Russian Twist Wall Ball Passes 7:…

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08-31-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! For Time — Teams of Two -Any Split of Reps 3 Rounds: 1,500 Meter Row 50 KBS AM 53/35 50 Push Ups

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08-30-2019

South Slope CrossFit – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Time References: 18 min 16 sec – Fitness Level 0 – Beginner athlete 16 min 56 sec – Fitness Level 25 – Beginner athlete 15 min 33 sec – Fitness Level 50 – Average athlete…

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08-29-2019

South Slope CrossFit – CrossFit Strength A 20 Minute Clock Deadlift, From Blocks @ Knees (Use plates to elevate bar to knees) Reps: 5-4-3-2-2-2 Goal= 75%-80%-85%- 90+% 3 x 2 ***If bar speed remains constant, increase load for final two. NO MISSES Deadlift, From Blocks at Knees (3 x 2) Record weight used and sets…

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08-28-2019

South Slope CrossFit – CrossFit Gymnastics Gymnastics Skill / Capacity Every 1:30 x 16 Rounds :30 of Quality Reps A: Strict Ring Muscle Up Progression / Capacity Options: —Max Consistent Strict MU —Max Consistent False Grip Ring Pull Ups —Seated Band Resisted Pull + Dip Out B: Max Quality Pistols **If exceeding 10 reps with…

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08-27-2019

South Slope CrossFit – CrossFit Strength A 15 Minute Work Clock Flat Bench Press A: Accumulate quality sets of: 1+1+1, No Pause, Paused, No Pause Goal = 75% of 1RM **If five sets are accumulated, increase weight. —-OR—– B: If a one rep max has not been performed in 3+ months build to a heavy…

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08-26-2019

South Slope CrossFit – CrossFit Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# CONDITIONING Death By Calorie Row EMOM x Failure –Start @ 5 Calories, adding one each minute until work cannot be completed within the sixty seconds. –At the top of the minute after failure perform 8 Burpee to Target…

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08-25-2019

South Slope CrossFit – CrossFit CONDITIONING Every 2:00 x 8 Rounds (4 Rounds Each) –Alternating A: 15(11) Calorie Assault Bike ++15 KBS AM 70/50 B: 15(11) Calorie Row ++2 Rope Climbs (RX+ = Legless) Metcon (Time) Record average time to complete assignments.

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08-24-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! 15 Rounds Of(5 Rounds Each): Teams of Three, Alternating Rounds 12(9) Calorie Assault Bike 9 Burpee to Target 6 Wall Ball 20/14 (RX+ 30/20)

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08-23-2019

South Slope CrossFit – CrossFit Weightlifting 15 Minute Work Clock Snatch Complex Collect Quality Sets Of: –Sweep, Pause @ Mid Thigh –Power Snatch –Hang Squat Snatch –2 OVHS (In addition to the Squat Snatch) **Choose a weight between 70-75%. If six complexes are completed, increase weight Snatch Complex (Varied x 1+1+1+2) Record weight used and…

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