by Paul Dyck | Aug 22, 2018 | Group S&C Workout
Thursday 8-23-18 CrossFit: With a partner For Time… “Menage A Trois” “Diane” 21-15-9 Deadlift 155/225# Strict HSPU Then “Elizabeth” 21-15-9 Clean 95/135# Ring Dips Then “Grace” 30 C&J For Time 95/135# *Rest 3 minutes & repeat Fitness: With a partner For...
by Paul Dyck | Aug 21, 2018 | Group S&C Workout
Wednesday 8-22-18 CrossFit: A. 20 Min Build Snatch Pull + Squat Snatch B. For Time 25-20-15 OHS 65/95# T2B Fitness: A. 15 Min Circuit 10 KB Snatches 5/arm 5 Chin Ups 10 Box Jump Overs (both feet touch box at the top) 5 Deficit Push Ups B. For Time...
by Paul Dyck | Aug 20, 2018 | Group S&C Workout
Tuesday 8-21-18 A. 3 Rounds NFT “What’s For Lunge?” 5 Overhead Walking Lunges 5 Front Rack Lunges 5 Suitcase lunges After Each set, complete 10-15 Heavy PERFECT Russian KBS & 10 HEAVY Goblet Squats by the horns *Use only one KB **Complete one side...
by Paul Dyck | Aug 19, 2018 | Starke Sweat
Monday August 20, 2018 A. Warmup 400m row 3 rounds: 10 air squats 5 burpees B. 3×6 min AMRAPs with 2 min rest between 6 min AMRAP Max DB step ups* EMOM perform 4 DB burpees Rest 2 minutes 6 min AMRAP Max calorie row* EMOM perform 4 over rower burpees Rest...
by Paul Dyck | Aug 19, 2018 | Group S&C Workout
Monday 8-20-18 CrossFit A. Take 20 minutes to build to a heavy two front squats and a jerk *Fitness option 2 front squats @ shoulder to overhead (S2OH) For Time B. For Time “See Food” 21-15-9 BB Back Squat Jumps Bar Over Burpees (lateral with no push...
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