Wednesday, February 22

CrossFit Strength: A1) Back Squat 3×6 Rest 1:00 A2) Weighted Box Step-Ups 3×6/6 Rest 1:00 Conditioning: Three sets for max reps: :45 Row (cals) Rest :15 :45 Push-Ups Rest :15 :45 Sit-ups Rest 1:15 Performance Strength: A1) Back Squat 3×3 Rest 1:00 A2) Single Leg Squat Practice 3 x 3 … Continue reading

Monday, February 20

CrossFit & Performance Strength: 3 sets of: A1) :30 for Max Reps of Strict Pull-Ups (or; Negatives @ 51X1, x5-7 reps) A2) 1:00 Hollow Hold (or; as much as possible in 1 min.) Conditioning: 3 rounds for time: 9 Burpees 12 Box Jumps 15 Deadlifts (135/95)

Friday, February 17

**Don’t forget: the 2017 Intramural Open Draft announcement will be tomorrow night, 5pm, at Great Raft Brewery. Captains will draft Saturday morning and announce their teams Saturday night!** CrossFit & Performance 16.1(ish) Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees … Continue reading

Thursday, February 16

CrossFit Strength: A1)Shoulder Press 3×3 rest :45 A2) Rocking Table 3 x 12 Rest :45 Conditioning: For time: 60 Calorie Row 50 Squats 40 Sit-ups (unanchored) 30 Box Jumps 20 Strict Dips 10 Strict Pull-ups Performance Strength: A1)Push Jerk 3×3 rest 1:00 A2) Rocking Table 3 x 12 rest 1:00 … Continue reading