by Paul Dyck | Sep 19, 2018 | Group S&C Workout
Thursday 9-20-18 4 RFT with a partner… “Heartthrob” share the load with only one person working at a time 30 Front Squats (bag or kettlebells) 30 Over the bag / Bell Burpees 300m Sandbag / KB “run” with kettlebells held in the front rack position. (switch holders as...
by Paul Dyck | Sep 18, 2018 | Group S&C Workout
Wednesday 9-19-18 CrossFit: A. Take 20 Minutes to build to a heavy snatch balance + OHS From the rack. If you max out with time left on the clock drop to 85% and perform the complex E2M for the remaining time. B. “Heads Up” 21-15-9 OHS 65/95# Pull-Ups Fitness:...
by Paul Dyck | Sep 17, 2018 | Group S&C Workout
Tuesday 9-18-18 20 Min AMRAP “Heart Attack Kid” (Waterfall Start) 250m Row (High Damper setting 8/10) 10 Thrusters 65/95# 15 KBS @ 40/60# 10 Burpee Box Jump Overs 8 KB Snatches/Arm 35/50# 300m Run
by Paul Dyck | Sep 17, 2018 | Group S&C Workout
Tuesday 9-18-18 “Heart Attack Kid” (Waterfall Start) 250m Row (High Damper setting 8/10) 10 Thrusters 65/95# 15 KBS @ 35/50# (overhead for those who can) 10 Burpee Box Jump Overs 8 KB Snatches/Arm 35/50# 300m...
by Paul Dyck | Sep 16, 2018 | Starke Sweat
Monday September 17, 2018 A. Warmup B. 4x4min AMRAP 15 cal row 15 burpees over rower max jumping lunges rest 2 min between each Tuesday September 18, 2018 A. Warmup B. Tabata- 0:20 work 0:10 rest x 8 rounds per movement Mountain climbers...
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