Archive | cross fit RSS feed for this section
running clock

running clock

with a running clock do as many squats within 60 secs take that number away from 60 and then do that many pull ups.  go back to squats for 60 secs take away and then do that many reps as push ups.   repeat for at least 12 mins.  awesome workout!  legs were on fire […]

Share
Read full story Comments { 0 }
5 rds for time

5 rds for time

5 rds for time – 20 box jumps (8 risers per side) 20 burpees. neil – 14:28 marty – 16:30 great workout for core, jumps worked legs and stomach and burpees, well, they work everything.  at the end of the day all body hurts!

Share
Read full story Comments { 0 }

half guard – advance

the key when pulling the knee through to pass half guard is securing a under hook opposite of the side you’ll pass. if passing to your opponents right side, secure a grip with your right hand, elbow close to body and knee, slide right knee through and angle to side you plan to pass. with […]

Share
Read full story Comments { 0 }

cover as much distance

run for 40 mins and cover as much distance as possible. able to run 5.72 miles – felt ok, a little sore and tired from yesterday’s workout.

Share
Read full story Comments { 1 }
“jackie” all jacked up

“jackie” all jacked up

amrap in 15 mins. 250 c2, 20 thrusters at 45 lbs and 10 pull ups.  great cardio workout – was able to complete 4 rds.  started rd 5 but only completed 20m of the row.  will use this workout as a “test” workout and retest in a month.

Share
Read full story Comments { 0 }