10 rft: 15 Deadlifts, 135#/95# 15 Pushups [caption id="attachment_712" align="alignnone" width="175"] Mark your calendar for August 9 - 12, 2012.The Nebraska Pork Producers' Capital City Ribfest is a 4 day summer street festival featuring award-winning BBQ and music.[/caption]
"Beard Equity Total"
For those of you who haven't noticed your teams are listed on yesterday's blog. I will also have them written on the board. Please be to class 10-15 minutes early tomorrow. Full ROM? [youtube]http://www.youtube.com/watch?v=17ptVrk4vo8&feature=endscreen[/youtube] Baseline Strength: 1. Take 20 minutes to establish 1 rep max Back Squat 2. Take 10…
"Kelly" 5 rft: Run/Row 400m 30 box jumps, 24"/20" 30 Wallballs, 20#/14# [caption id="attachment_708" align="alignnone" width="300"] The new sign from our friends down at CrossFit Ruk in Dodge City, KS.[/caption]
Beard Equity Mighty Men and Women
Turkey's: Here are your teams for the next 8 weeks. Since there is such a large number of you I needed a way to keep you organized. I tried to keep a CFL coach in each group to keep extra eyes on you guys when my back is turned. You're…
"Cindy" 20min AMRAP 5 pullups 10 pushups 15 squats OR "Mary" 20min AMRAP 5 HSPU 10 One legged squats, alternating 15 Pullups *Skill: Shoulder Press 3x3 [caption id="attachment_704" align="alignnone" width="300"] WOD action shot.[/caption]
Rest Day! Physical Health "Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit." 3 John 1:2 Have you had a physical lately? Getting a call from your doctor about an abnormal lab result such as your…
Open Gym 8am Team Workout 9am [caption id="attachment_699" align="alignnone" width="300"] Aaron Harris starting the day with a serving of bacon![/caption]
Overhead Squat 5-5-5-5-5 *Skill: Tabata Double Unders [caption id="attachment_696" align="alignnone" width="300"] Can you find the CFL shirt in the group?[/caption]
Week #1 "Establishing Baselines"
We will be establishing some baseline numbers within the next week. Most of our strength work will be based on these numbers. I have a large number of you going to be gone for Week #1. If you're one of those, make up the programming for Tuesday/Thursday/Saturday. Log your numbers…