by Paul Dyck | Aug 12, 2018 | Starke Sweat
Monday August 13th, 2018 Warmup- 3 rounds 0:15 jumping jacks 0:15 air squats 0:15 mountain climbers 0:15 squat jumps 12 min Circuit* 10 goblet squats 10 DB push press 10 box jumps 10 situps *Every 90 seconds perform 6 burpees (beginning at 0:00) Extra 3 rounds: 0:30...
by Paul Dyck | Aug 12, 2018 | Group S&C Workout
Monday 8-13-18 For Time… “Ripped & Wrecked” 100 Anchored Sit Ups 1000m Row 30 T2B 30 Front Squats 95/135 or KB @ 35/50# 30 Box Jumps 20/24” 30 Bent over rows (use BB @ KB weight same as above) 30...
by Paul Dyck | Aug 10, 2018 | Group S&C Workout, Uncategorized
“Saman” 8 rounds for time 13 deadlifts 125/185# 17 wall balls 14/20# 400m run can be done solo or as a partner workout This workout is in honour of Navy Seal, Saman Kunan, who lost his life saving the 12 boys and their...
by Paul Dyck | Aug 9, 2018 | Group S&C Workout
Friday 8-10-18 WOD CrossFit A. E2M 10 One Snatch Pull + One Squat Snatch + One OHS B. 21-15-9 OHS 85/115# 300m Run (to be complete after each round) Fitness: A. E2M10 8/10 Kcal Row 6 Ring Rows 4 Push Ups 2 Burpees (to a target 6” above reach) B. 21-15-9 DB...
by Paul Dyck | Aug 8, 2018 | Group S&C Workout
Thursday 8-09-18 WOD A. HSPU Skill work + EMOM 6 1-5 HSPU *Use this as a chance to work on YOUR area of need for handstand push-ups. If you need to work on kicking up to the wall use that as your “skill” for the EMOM If you have good consistent handstand push-ups do...
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