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STRENGTH Front Rack Step-ups (3×16 (8 each leg)) Set #1 – 16 Reps @ 30% of 1RM Front Squat Set #2 – 16 Reps @ 35% of 1RM Front Squat Set #3 – 16 Reps @ 40% of 1RM Front Squat **The box height varies on the athlete. We are aiming for a height that…
When the box is 1/2 your height 😱 (30” vs 64” - ok almost - lol) RX !! only 4+36 (bottom of the list .. but still RX) Sometimes you just have to do it to see if you still can ... even though it might seem a little out of reach. Just try to keep getting better. But to do that you have to keep showing up ... and keep pushing. The trick is small gains and DON’T get hurt. 15:00 Ascending Ladder of: 5 #BoxJumps 30/24” 5 #PlateThrusters 45/35lbs. 10 #ABmatSitups 10 #Wallball Shots 20/14lbs. To 10/9ft. *Box Jumps & Thrusters increase by 1 each round. Sit-ups & Wallball Shots increase by 2. #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CopK9loOUfQ/?igshid=NGJjMDIxMWI=
The 7am crew was #throwingdown this morning and setting some blazing times for the rest of you to come beat @revolt.fitness What's on tap? 4 #rounds 40 #airsquats 30 #abmatsitups 15/10 #calbike Top time so far goes to @2ducksnabucket at 11:44! Who is ready to take that down?!?!?!? #revoltfast #revoltstrong #revoltfitness #revoltfit #revolt #fitness #fit #fitfam #gulfcoastfitness #crossfit #crossfitrfdt #pensacola #florida #squats (at Revolt Fitness)
The 7am #Revoltfitness crew getting after early in the morning. More power to those that can get up this early and not only function but get a great #training #session in. #frontsquat session followed up by 4 #rounds 10 #strictpullups 15 #abmatsitups 25 #airsquats #revoltstrong #revoltfit #fitfam #fitness #gulfcoastfitness #fit #CrossFitLITE #crossfit #crossfitrfdt #Pensacola #Florida (at Revolt Fitness)
📽 A little footage of Tuesday's workout which actually became this week's Wednesday WOD feature on my Instagram stories! The Wednesday WOD feature on my Instagram story is something that I am going to do, just as something a little fun, and to put out something a little bit different that I hope some of you will be interested in!👍 --- I will also be starting a few other weekly features on my stories, that again I hope you will be interested in. That's all on those for now, make sure to stay tuned and keep an eye out over the coming days and weeks.🙌 --- I didn't have a whole lot of time to get a workout in with a whole load of things to do and to catch up on with a super busy end to last week, an awesome weekend and Saturday at The Poseidon Throwdown, and a busy start to this week too!💪🙌 --- 3 Rounds for time of: 8 Shoulder to Overhead at 60kg 15 Ab mat sit ups 12 Rings dips It was a pretty tough workout for me. The shoulder to overhead felt pretty heavy, and my lack of shoulder stability/real strength in the overhead position made it super difficult. But it is improving so things are moving forward. Finished up the workout in just over 6:30, which is not an outstanding pace. But plenty more work on overhead stability and strength and I should be well away to knocking minutes off that time!🤘 --- 🌐 youtube.com/kierandouglasjones --- #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #cfuk #crossfit #entrepreneur #vlogger #comment #fortem #poweredbyfortem #training #youtubechannel #WOD #crossfitwod #shouldertooverhead #ringdips #abmatsitups #gymnastics #sto #vlog #video #fortemfamily #fortemtraining
Father and son on a Friday night! #socute #abmatsitups #communitystrong #crossfit #texascity #familytime (at Mainland CrossFit Texas City)
Tuesday 10/6/15
Class Warmup Handstand practice
Class WOD 18 minute AMRAP - 5 Rounds + 84 [singles], 5 Rounds + 25 [RX] 42 DU 28 Ab Mat Situps 14 Burpees Note: completed twice - once before work and after work
Saturday 9/19/15
Class WOD Annie for Time - 8:04 50 - 40 - 30 - 20 - 10 DU [singles 100 - 80 - 60 - 40 - 20] Abmat Situps
Fran for Time - 6:59 21 - 15 - 9 Thrusters (65#) [35#] Pullups [red & blue band with kipping] Note: next time more weight and no bands
