Kelly Returns
Started June 26, 2015
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Saturday, June 27, 2015 “Kelly” 5 Rounds: 400 Meter Run 30 Box Jumps (24,20) 30 Wall Balls (20,14)(14,10)(10,6) A classic CrossFit Benchmark! Scale as you need to.
Read moreUse the Skills
Started June 25, 2015
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Friday, June 26, 2015 Deadlift:(add 20lbs to 1rm then take 90%) 75%x5, 85%x3, 95%x1+ Then, For Time: Row 1000 Meters Our strength cycle is almost over. We will be getting new maxes soon. I can’t wait to see how everyone that has...
Read moreMaster the Rower
Started June 24, 2015
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Thursday, June 25, 2015 Rowing Drills: Damper-(5 minutes) Start off rowing with the damper setting at 1, keeping a comfortable pace with your strokes per minute at 24. Every minute go up 2 damper settings(1,3,5,7,9). Keep the same pace and...
Read moreIt Takes 2
Started June 19, 2015
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Saturday, June 20, 2015 Teams of 2: 8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time) At the 8 minute mark begin, 10 minutes to complete: 1 mile Run...
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