BrewCity CrossFit

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Workout for Friday, May 18: Front Squat/HSPU Ladder

Time Posted on 18, May | author Posted by danny | 0 comments

WARM-UP: Run or Row Stretch 3 Round (45/35) 10 Hang Clean 10 Front Squat 10 Push Press STRENGTH: High-Bar Back Squat: 5 (65%) – 5 (65%) – 5 (70%) – 5 (70%) – 5 (70%) *Base percentages off of 90-95% of 1 RM Strict Press 4 x 5 @ 65% *Alternate between Squat and Press. [...]

Workout for Thursday, May 17: “Amanda”

Time Posted on 16, May | author Posted by danny | 0 comments

WARM-UP: Run or Row Stretch Snatch Pull/Snatch Balance Review STRENGTH: Snatch Work 4 x 3 Snatch Pulls, Heaviest Possible 4 x 3 Snatch Balance, Heaviest Possible WOD: “Amanda” 9-7-5 Muscle Up Squat Snatch (135/95) FINISHER: GHD 3 x 15

Workout for Wednesday, May 16: 21-15-9 Deadlifts and Bar-facing Burpees

Time Posted on 15, May | author Posted by danny | 0 comments

WARM-UP: 20 yd high knees 20 yd buttkickers 20 yd side shuffle 20 yd lunge step 20 yd bear crawl 20 yd broad jump Stretch STRENGTH: 3 x ME Bench Press @ 85% 3 x ME HSPU WOD: 21-15-9 Deadlift Bar Facing Burpee FINISHER: TGU 5 Min AMRAP (53/35) *Even though this is an AMRAP, [...]

Thursday’s Workout is 10 Rounds of the Following: 10 Thrusters (95#/65#) and 10 Ring-Push-ups Article: Low-Carbohydrate, High-Protein Diets May Reduce Both Tumor Growth Rates and Cancer Risk “This shows that something as simple as a change in diet can have an impact on cancer risk,” said lead researcher Gerald Krystal, Ph.D., a distinguished scientist at [...]

Tuesday’s Workout: 15 Minute AMRAP: 1 rope climb, 10 ring dips, and 20 wall-ball shots. Climbing a rope is sort of a forgotten art in the mainstream fitness world. New CrossFitters often remark that they haven’t climbed a rope since gym class! Rope climbing may have given way to shiny lat pull-down machines at the [...]

Wednesday’s Workout: ”CrossFit Total-ly Insane.” Wednesday is Kyle B.’s birthday, so to celebrate, he’s putting us through a workout of his choice. He came up with “CrossFit Total-ly Insane”: 30 reps each of deadlift, back squat and press at 75% of your max. Come join us in celebrating Kyle’s b-day by picking up heavy stuff! Happy Birthday Kyle. [...]