Posts in: Concrete & Steel

Swingers

Posted by: Luke

Warm 500x row + 200x push ups Strong Tabata hollow rocks WOD Single arm kettlebell swing 10x Run 130x meters (back wall) repeat 9,8,7,6,5,4,3,2,1 LEADERS Maria  11:47 Jen D 14:35 Tiff 15:30 Noah 12:52 Matt B 12:56 Camaro 13:00 Share the knowledge: Tweet
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"Concrete & Steel" 0500 Wednesday

Posted by: Luke

“C&S Test” I. 800x meter run 2x min rest 800x meter run 2x min rest 800x meter run 2x min rest 800x meter run II.  90x seconds to get max # over your head anyway off the rack Compare to: August 12th, 2010 Keith Robinson 5:32/13:11/20:52/28:26 #145 Roger Zetah 4:10/10:32/16:59/23:45 #125 Amy Weiner 5:08/11:57/19:05/21:55 #65 [...]
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"Concrete & Steel"

Posted by: Luke

Warm 800x run Strength Back Squat 3,3,3,3,3 “Chasing Cindy” 200x Sprint 1x round of “Cindy” 5x Pull ups/10x push ups/15x squats 10x Rounds Share the knowledge: Tweet
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"Concrete & Steel"

Posted by: Luke

Warm 100x Superman 100x Pelvic Thrusts 100x Air Squats 100x Pull Overs Skill Overhead Squat “Nancy” 5x Rounds 400x Run 15x Overhead Squats “I love this video, you can tell it is one of the original CrossFit videos by one of this sports pioneers and good friend of mine Andy Petranek” Coach L.K Share the [...]
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"Concrete & Steel" 5am Wednesday

Posted by: Luke

Warm 2x mile run WOD “Air Force” 20x Thrusters 20x Sumo-high pulls 20x Push Jerks 20x Overhead squats 20x Front squats #95/65 ~For every minute on the minute you have to perform 4 burpees. 1x suicide shuffle 20x yards and back. Share the knowledge: Tweet
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"Concrete & Steel" 5am Wednesday

Posted by: Luke

Death by: 10x Meters Every minute on the minute run 10x meters. The 1st minute run 10x meters. The 2nd minute run 20x meters. The 3rd run 30x meters until you can no longer run the amount in that minute. These are suicide touch shuttle runs and the record is 21x. 3x minute rest Tabata [...]
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