JD and JEM will represent CrossFit Shinobi at the PFC Fall throwdown tomorrow! Event info: http://prairiecrossfitmb.com/pcf-throwdown/ A) KB Snatch work (10 mins) B) Bulgarian Split Squats 8-8-8-8 C) 30-20-10 Push Press (95/55) KBS (55/35)
Read MoreA) Bent over rev. fly (Y’s – thumbs up) 6-8 x3 No rest Bent over rev. fly (T’s – thumbs up) 6-8 x3 B) Jerk Heavy Single C)”Grasshopper” 2 rounds 30 Squats 7 Pullups 10 Hang power cleans (135/85) No rest 4 Rounds 10 Wallballs (20/14) 10 Burpees
Read MoreA)OH&HIP Mobility B1)Scap Pullups 5×5 (3 sec pause up top) B2) Sotts Press (Snatch) 5×5 C) Back Squat Heavy Single rest 5 mins then 1 x 85% AMRAP of Back Squat D)5x 40 sec on 20 Sec Off Burpees E) Tabata Situps
Read MoreI saw this posted on social media by Jorden. For all you parents out there. And if you don’t have any kids, just pretend I’m watching you all the time so you can’t quit. -Harvey A) Front Rack Mobility B) HSPU 5×5 C) Heavy Clean (10mins) D) Chipper: 30 wall ball (20#/10’ male, 14#/9’ female) […]
Read MoreA) KB Snatch work B) Snatch Balance 3-3-3-3 C) Front Squat @51×1 Heavy Single D) 30 OHS (75\45) 30 Burpees 30 KBS (55/35) 30 Situps
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