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11/07/2016

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Crossfit Pushinw8 - CrossFitWarm-up•Row 600m(M)/500m(W) •5x Sumo Inchworms 3 Rounds (Group Led) •5x Snatch High Pulls •5x Muscle Snatch •5x Overhead Squats •5x Snatch BalanceWeightliftingEvery :90 for 15:00 Odd - 3x Snatch Pulls Even - 1x Squat Snatch *Record heaviest load lifted. **Increase weight after every successful squat snatch.Snatch PullSquat…

11/04/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingClose Grip Bench Press10x10 Close Grip Bench Press @ 45% of 1RM -Rest Exactly 1:00 between setsChest Supported Dumbbell RowsSuperSet: 5x12 DB Chest Supported Rows 5x12 DB Incline Flys -Rest 2:00Dumbbell Incline FliesSuperSet: 5x12 DB Chest Supported Rows 5x12 DB Incline Flies -Rest…

11/04/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: 5x Jumping Pull-Ups 7x Thrusters (45/35/15) 10x PVC Dislocates 5x Inch Worms 7x Leg Swings (Forward & Lateral)MetconMetcon (Time)Teams of 3/4: Athlete 1: 3k Row Athlete 2: 100x Pull-Ups 200x Thrusters (75/55) 300x Burpees Onto Plate (45/25)In honor of all the athletes competing this weekend…

11/02/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingFront SquatFront Squat5x8 @ 55% of 1RM -Rest :60 -Alternate with DB Romanian DLDumbbell Romanian Deadlift5x10 DB Romanian DL -Rest :60 -Alternate with 5x8 F.S.Bulgarian Split SquatSuperSet: 4x12 Bulgarian Split Squats 4x20 Banded Good Mornings -Rest :90 -12x Each LegBanded Good MorningsSuperSet: 4x12…

11/2/2016

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Crossfit Pushinw8 - CrossFitWarm-upTabata Intervals (4 Rounds) •HS Hold •Arch to Hollow Swing •Boot Strappers •Superman HoldStrengthAlternate between Pendlay Rows and GHD Hip Extenions with :60'rest.Pendlay Row4x12 Pendlay Rows -Keep Back Flat & Midline Tight -Working SetsGHD Back Extensions4x15-20 GHD Back Extension -Focus on Full Flexion & Extension through midlineMetconMetcon…

11/1/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: 20x Alternating Lunges w/ Dislocate 20x T-Push Ups 20x Supinated Grip Band Pull-ApartsStrengthAlternate between Weighted Step-Ups & Strict Pull-Ups with :60 Rest.Weighted Step-ups4x20 Back Rack Alternating Weighted Step-Ups -10x Reps Each Leg -Increase Weight Every Set -Knee should be above Parallel when performing Step-Up -Bar…

10/31/2016

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Crossfit Pushinw8 - PowerliftingWarm-upBike/Run/Row (No Measure)5:00 continuous bike/row/run.PowerliftingClose Grip Bench PressClose Grip Bench Press5x8 @ 55% of 1RM -Rest :60 -Alternate with Strict Pull-UpsStrict Pull-Ups5x10 Strict Pull-Ups -Rest :60 -Alternate with 5x8 C.G. BP1 1/4 Dumbbell Incline Bench PressSuperSet: 4x12 DB 1/14 Incline Bench 4x20 Chest Supported DB Row -Rest…

10/31/2016

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Crossfit Pushinw8 - CrossFitWarm-up2 Rounds: 5x Inch Worms 15x Thrusters (45/35/15) 30x Doubles/Singles 500M RowMetconMetcon (Time)4 Rounds: 0:00-15:00 10x Front Squats (115/75) 31x Double-Unders 16x Wall Balls (20/14) -Rest Remainder 4 Rounds: 15:00-30:00 10x Push Press (115/75) 31x Air Squats 16x GHD Sit-Ups *Two groups ( living and the zombies…