by Paul Dyck | Jul 23, 2018 | Starke Sweat
Monday 7-23-18 A) shuttle runs; stop class every 0:30 (approx.) to do one of these between each period of shuttle runs 10 air squats 8 burpees 10 ring rows 8 pushups B) 3×3 min AMRAPs with 1 min rest/transition between each 2 times through (in this order, then...
by Paul Dyck | Jul 22, 2018 | Group S&C Workout
Monday 7-23-18 WOD A. Front Squat 3 x 3 *fitness option or individuals who do not have a good front rack position perform back squats B. 3RFT 15 Kcal Row 15 T2B 15 Double Bell C&J 30/40# Pick a weight that will allow you to go unbroken for your 15 C&J...
by Paul Dyck | Jul 19, 2018 | Group S&C Workout
Friday 7-20-18 WOD For Time 21-15-9 Thrusters 65/95# Pull-Ups 300m Run *Fitness option use kettlebells @ 30/40#
by Paul Dyck | Jul 18, 2018 | Group S&C Workout
Thursday 7-19-18 WOD CrossFit: 20 Min Partner AMRAP “Gunz, Bunz & Lungz” 15 Overhead Squats 95/135# 15 Strict Chin Ups + 15/25# 15 Front Squats 95/135# 15 Bent Over Rows 95/135# 15 Back Squats 95/135# 15 Kcal row (each) Fitness: 20 Min Partner AMRAP “Gunz, Bunz...
by Paul Dyck | Jul 17, 2018 | Group S&C Workout
Wednesday 7-18-18 WOD A. Take 10min time to build to a heavy five strict press (barbell or kettlebell) B. E3M 5 Max Strict Press Max Push Press Max Push Jerk C. 5 Min Ladder Starting at 5 reps increase by one rep for both movements every round completed… Double Bell...
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