Blue Coast CrossFit
Thursday, January 29, 2015
Wednesday, January 28, 2015
Tuesday, January 27, 2015
27 JAN 15 I love this one, overhead destruction a classic CrossFit workout
Bring Sally Up (hand release push-ups) Song is on iPad.
Mobilize for overhead
They have 45 min to do this, record the highest reps of each as score, they only get 5 attempts at each.
Shoulder Press5-5-5 -5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
(-_-) (-_-) (-_-) (-_-) (-_-) (-_-) (-_-) (-_-) (-_-) (-_-) (-_-) (-_-) (-_-) (-_-)
Monday, January 26, 2015
26 Jan 15 Turbo stone fun....
Warmup:
3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell) push depth and position
8 Push-Ups
8 Ring Rows
100m run
Mobilize sholders
Skill Strength
5x3
HSPU
Kipping HSPU
Deficit HSPU (plates or parallettes)
21-15-9
G2S (heavy as possible) #turbostones 110/75
Ring Dips
Bartouching burpees(touch something approx. 12 inches above outstretched hands)
Cash out
30 hip extensions
30 weighted AMSUs
Sunday, January 25, 2015
Thursday, January 22, 2015
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