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Tuesday

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Posted 12/04/17 by | 0

Strength 1: Find a max for the complex

3 position clean (Foor + Hang + Hi-Hang)

(don’t drop it ever!)

(20min)

Strength 2: 3x 5 Front Squat @ 80% of 1RM

(20min)


Monday

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Posted 12/03/17 by | 0

SS: 3x 5 Skin the cats

3x 5-10 Strict Pull-ups

(superset these two, take 2min rest in-between)

3RFT:

40 Wall balls

30 Kettlebell swings (American)  (50/35)

15  Handstand Push-ups

(20min cap)


Saturday

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Posted 12/01/17 by | 0

Skill: Double Under and Handstand work/ progression

7 Rounds for max Reps: (with a partner)

Partner A: 1min Max double unders

Partner B: 1min HandStand Hold


Friday

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Posted 11/30/17 by | 0

SS: 4x 6 Deadlift @ 60% of 1RM

(Touch and go, no dropping the bar!)

30-20-10 reps for time:

Cal Row

Pull-ups

Push-ups


Thursday

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Posted 11/29/17 by | 0

SS: Find a 4RM 1 & 1/4 Front Squat

(18 min cap)

AMRAP 12

15 Hang power cleans (135/95)

20 sit-ups

(Rx+ GHD)

 


Wednesday

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Posted 11/28/17 by | 0

SS: 5x 5 strict press @ 70% of 1RM

E3MOM for 15min (5rnds)

25 Kettle Bell Swings (50/35) (russian)

15 Burpee over KB

(5 scores, time each round)

 


Tuesday

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Posted 11/27/17 by | 0

SS: 4×5 Back Squat @ 70% of 1RM

5RFT

100m run (sprint)

15 back squats (95/65)

15 push press (same bar)

(no racks)

(16min cap)


Monday

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Posted 11/26/17 by | 0

SS: 3x 100m Odd object carry

(sandbag, punching bad, another human, a friggen tire, anything that’s somewhat heavy)

AMRAP 16

20 back rack lunge (95/65) total

400m medball carry 20/14

10 toes to bar

 


Saturday

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Posted 11/24/17 by | 0

SS: find a 1RM barbell Turkish get-up

25min AMRAP (with a partner)

20 thrusters (115/75) 20 box jumps 20 burpees

30 thrusters (95/65) 30 box jumps 30 burpees

40 thrusters (75/45) 40 box jumps 40 burpees

50 thrusters (45/35)

Max cal row with remaining time

(partners split work 50-50)

(i.e. round one partner 1 will do 10 thrusters, then partner 2 does 10, partner 1 does 10 box jumps, then partner 2 does 10, etc.)


Friday

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Posted 11/23/17 by | 0

SS: Clean grip deadlift hold @ 80%

(work up to 80% of your 1RM deadlift, once at 80% hold the deadlift at the top, continue until you have accumulated 4min held)

For time:

1000m row

100 ring rows