by Paul Dyck | Nov 15, 2018 | Group S&C Workout
11-16-18 CrossFit: A. 20 Min Build Snatch Complex Power or squat snatch + Snatch balance + OHS B. 3 RFT “Ignition” 100 DU’s or Single Skips 15 Front Squats 65/95# 10 S2OH 65/95# Fitness: A. 15 Min Circuit 5 Chin Ups 2 Sled Sprints 5 DB Clean...
by Paul Dyck | Nov 14, 2018 | Group S&C Workout
Thursday 11-15-18 25 Min AMRAP In teams of two, share the load… “Hit Me” 20 Kcal Row 20 Over the Rower Burpees 20 C2B Pull-Ups / Pull Ups 20 Goblet Squats (horns) 60/80# 20 Ring Dips 20 T2B
by Paul Dyck | Nov 13, 2018 | Group S&C Workout
CrossFit: 5×5 or 5×7 Bear Complex with 3-5 min recovery between sets. Version 1. Power clean + front Squat + push press + back squat + push Press. This version gives you more breaks and forces you to be under tension longer. You can get away with resting in the rack...
by Paul Dyck | Nov 12, 2018 | Group S&C Workout
Tuesday 11-13-18 A. Back Squat 3 x 3 @ 83% B. 3 Rounds of FIVE REPS of each movement with double bells @ 35/50# +/- Double Bell Swings Double Bell Front Squats Double Bell Cleans Double Bell Front Squats Double Bell S2OH Double Bell Front Squats Loaded carry… *All...
by Paul Dyck | Nov 11, 2018 | Group S&C Workout
Monday 11-12-18 Remembrance Day WOD “Lest We Forget” “Lest We Forget” is a Starke original workout that we did in 2017 for the first time. This workout is to commemorate all of the soldiers that died in battle and still fight today. With all the films that come out on...
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