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26 Jun
by: Published in Apres Crossfit

Hey Athletes,

Many heartfelt Thank yous and on Friday there will be a post breaking down everything about the fight.

This Friday after a few days off the competition class will start Friday at 7pm.  Keep working on those Handstand Pushups, they seem to be the thing separating  athletes.   There will be a social to say goodbye to one of our longtime members Christine Stehman.  She has helped out at the gym as an athlete and the fact that she is an ER doctor helps us out as well.  Please feel free to invite athletes from other gyms because I have found the more athletes the higher the intensity level.  After we will head over to the Brahmin.

– Bern K. Prince

http://www.youtube.com/watch?v=SuPLxQD4akQ

 

 

25 Jun
by: Published in WODs

GS L1: 10 min AMRAP of:

5 Deadhang Chin Ups
30 second top of Ring Dip Hold
30 second Hang Hold (shoulder blades back)

GS L2: 10 min AMRAP of:

8 Unbroken Deadhang Chin Ups
10 Ring Dips
30 second Hang Hold (shoulder blades back)

WOD L1: 4 rounds for the slowest time:

50 Double Unders
25 Wall Balls (14/10)
12 Pull Ups

3 min time limit

1 min rest between rounds

Slowest time / lowest number of reps is your score

WOD L2: 4 rounds for the slowest time:

75 Double Unders
20 2-for-1 Wall Balls (20/14)
12 Chest to Bar Pull Ups

3 min time limit

1 min rest between rounds

Slowest time / lowest number of reps is your score

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What’s the worst you can do?…

Generally we want to know what is the most you can do or what is the fastest you can do something.  Today is not being done generally.  Of your 4 rounds, what is the least amount of work you can do those three minutes? You know your first and last round are going to be quick since those will be your least challenging rounds mentally.  In order to not have your score be an appalling number, you will need to really push it during rounds 2 and 3.  I know it should go unsaid, but just in case:  the goal here is not to go uniformly slow in all four rounds.

Since I know some of you were thinking that,

CG

==

 

24 Jun
by: Published in WODs

GS L1: 12 min AMRAP of:

30 second 1 arm Push Ups hold (each arm)
30 second Superman Hold
30 second Hollow Hold

GS L2: 12 min AMRAP of:

30 second 1 arm Push Ups hold (each arm)
30 second Superman Hold
30 second V-up Hold

WOD L1:  For max reps:

1 min AMRAP of Hanging Knee Raise Hold (10 second = 1 rep)
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Push Ups
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Pull Ups
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Air Squats
1 min AMRAP of Cal Row

WOD L2: For max reps:

1 min AMRAP of Toes to Bar
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Push Ups
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Chest to Bar Pull Ups
1 min AMRAP of Cal Row

Rest 1 minute

1 min AMRAP of Jump Squats
1 min AMRAP of Cal Row

==

2 minutes at a time…

Welcome to the gymnastics version of this workout.  60 seconds of pushing the limits with one gymnastics activity followed by 60 seconds of pushing the limits on the rower.  This workout is guaranteed to be super easy as long as you plan on cruising through the 8 minutes of total work.  However, if your plan is to stuff 20 minutes of fun into this 8 min package, your fitness satisfaction* is guaranteed!!!

Satisfaction = impending doom,

CG

==

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