by Paul Dyck | Jan 31, 2019 | Group S&C Workout
Friday 2-01-19 CrossFit: A. E3M – 7 Hang power clean + Hang squat clean + 2 jerks *Hang position should be from below the knees on both pulls… Fitness: A. E3M – 7 5 DB hang clean to strict press 5 Chin-Ups 5 Back Lunges (one bell in front rack position) 5 Push Ups Row...
by Paul Dyck | Jan 30, 2019 | Group S&C Workout
Thursday 1-31-19 In Teams Of Two… 30 Min AMRAP “Quality Time” 20 BB Hang Clusters 65/95# 100’ Loaded Carry (each) 20 T2B / HLR 2 x 50’ Waiter walk (each) 20 Shoot Throughs w. Push-Up 500m Row *Waiter walk: Kettlebell locked out overhead for 50’ then switch arms on the...
by Paul Dyck | Jan 29, 2019 | Group S&C Workout
Wednesday 1-30-19 A. 3 x 8 Back Squats @ 72-78% B. For Time Row 500m 50 KBS 35/50# 50 Pull Ups Part A. should be slightly lighter than last weeks 3 x 5 back squats on Tuesday. It should be a bit of a grind for your last two reps. Using a belt has come up the past...
by Paul Dyck | Jan 28, 2019 | Group S&C Workout
Tuesday 1-29-19 A. Skill Work HSPU 6-8 Min B. EMOM – 6 2 – 5 Strict, Kipping @ 31×1, or Pike Push Ups C. For Time “We Are Sinking” Row 1000m 100 Wall Balls 14/20# 100 Ring Rows 1000m Row Today’s workout will challenge your ability to pace. Look at your 500m...
by Paul Dyck | Jan 27, 2019 | Group S&C Workout
GYM NEWS: Happy Sunday everyone! It’s been a cold weekend so I hope you’ve all been keeping warm. Registration for POWER ON THE PRAIRIES our two day CrossFit competition on May 4th and 5th is now open. This week we have Starke members-only registration by...
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