by starke | Mar 26, 2018 | Starke Sweat
Monday 10-20-30-40 DB snatch 15 box jump overs Tuesday AMRAP 15 10 shuttle runs 10 dB squat cleans 300 m row Wednesday 5rds 10 pushups 15 jumping air squats 20 cal row Thursday 21-18-15-12-9-6-3 DB thrusters Hollow Rocks Friday 7 rft 7 DB...
by Paul Dyck | Mar 26, 2018 | Coaches Corner
My first day at Starke By Ben Fransoo I first came into Starke for an appointment with a physiotherapist that worked in the same building, Kevin. Right away the class in progress greeted me, I pretended to play along as if I was just late, and to my surprise, I was...
by Paul Dyck | Mar 25, 2018 | Group S&C Workout
Monday 3-26-18 Workout Of The Day CrossFit & Fitness 3 RFT 100 Double Unders 10 Double Bell walking lunges (overhead or front rack) 35/50# 10 Double Bell Front Squats 35/50# Rest exactly 3 minutes 3 RFT 100 Double Unders 10 Double Bell walking lunges (overhead or...
by Paul Dyck | Mar 23, 2018 | Group S&C Workout
Saturday 3-24-18 Workout Of The Day A. Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar...
by Paul Dyck | Mar 22, 2018 | Group S&C Workout
Friday 3-23-18 “Tabata Friday” All parts will be 8 Rounds of 20 seconds work & 10 seconds rest A. Wall Balls 20/30# Rest 3 Minutes B. Deadlift Hold 205/315# Rest 3 Minutes C. Sled Sprints Rest 3 Minutes D. Row for...
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