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Thursday July 25, 2013

7/25/2013

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Skill work:

Max Effort (ME) ring dips; rest 60 seconds

ME strict pull ups; rest 60 seconds

Complete as a couplet and for 3 rounds


*If athlete can’t complete more than 5 ring dips, complete 2 static holds in locked out position, then ME on stationary dip station, either bars or on boxes. If athlete can’t complete 5 pullups, complete 2 holds with chin over bar (3-6 second hold) with a slow decent, then complete ME of ring rows


Then:
 

3 rounds for time: 

14 Lunges holding plate overhead (7 per leg) (45/25lbs)

7 Shoulder to overhead (95/65lbs)  

400 meter run 

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  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire