Tuesday April 18th “Kelly”

  MetCon “Kelly” Five Rounds For Time: Run 400m 30 Box Jumps (24”/20”) 30 Wall Ball Shots (20#/14#)   The classic CrossFit WOD’s are classic for a reason. They never stop being effective. It all looks easy enough, right? Just take it easy, pace it, no big deal… Here’s why that plan won’t work: Hip.…

Monday April 17th

  Maximum Effort refers, generally, to raw strength. Louis Simmons calls it strength-speed, as opposed to speed-strength, which would be a dynamic-effort day. Handstand push-ups are a closed-chain exercise, which most fitness experts believe are very, very good for you, and are more functional than “open-chained” exercises. It takes takes a lot of strength to…

Friday April 14th

    ME Upper Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Split Jerk 5-5-5-5-5

Thursday April 13th

  DE Lower Banded Deadlifts 5-5-5-5-5-5-5   Metcon As Many Rounds As Possible in 15 Minutes of: 50 Hip Extensions 500m Row 400m Run   Accessory 25 Partner Glute Ham Raises

Tuesday April 11th

Max Effort Lower 1RM Hang Clean  Then In five minutes, max rep hang cleans @ 75% 1RM   Abs: 35 barbell roll outs