Category Archives: Bicycle Sit Ups

some people dream of SUCCESS while others wake up and work hard at it

Benchmark Monday: “Isabel” This workout is clearly “Grace’s” (30 Clean & Jerks) best friend. Its a quick workout that demands explosive strength, and a high power output! The snatch is one of the most technical movements we do, but it is also the most athletic. Whether we do the RX’d weight, or scale it down…

TGIF!

STRENGTH: (load % x reps x sets) 3-position Squat Clean: (floor, above knee, high hang) click here for a video 70% x 3 x 2 75% x 3 x 2 Clean Deadlift: (clean setup, deadlift tempo) click here for a video 100% x 7 x 2 (% based off 1RM clean) 110% x 3 x…

Benchmark Monday!!!

I’m ready for some good weather darn it. Oh well, I guess we’ll get another killer wod inside:-). Day 79 of the Burpee Challenge. Only one more week in the CrossFit Open and everyone is doing great! Let’s have another great week in the gym! Mobility: – shoulder stretch with band – back rolls on…

Time to get shredded!!!

Has been a good week at the gym with some tough WODs!  Let’s keep it up and work hard today and put the heat on our pooches:-)  We are on day 61 of the Burpee Challenge and I conviently put 40 of them in our wod today.  Hey, you guys are all awesome!!!!!!!!!!!!!!!!!!!!! Mobility -…

12.1 Open WOD

We are going to do what we did last year…do the Open Wods each Friday during the CrossFit Open!!!  These are fun to do and you can go to the CrossFit Games website and look and see how people do around the world in the same Wod.  We are also on Day 55 in the…

Wake Up With Determination, Go To Bed With Satisfaction

5 Rounds for time of: 15 – Sumo Deadlift High Pull (75#/55#) 15 – Thrusters (75#/55#) Rest a few minutes, then not for time… 25 – V-Ups 25 – Abmat Sit-Ups 25 – Bicycle Sit-Ups 25 – Abmat Sit-Ups 3, 2, 1, GO! Burpee Challenge: 33                

Life Has No Remote. Get Up and Change It Yourself.

Life Has No Remote. Get Up and Change It Yourself. Strength: Group up, spot each other, and complete 5×3 – Bench Press (5 reps, 3 rounds, last rep should be hard each round) WOD: Four Intervals of 3:00 minutes of work and 1:00 minute of rest Scored by total reps of squat cleans 25 –…

Nothing Tastes As Good As Fit Feels

              The weekend is here, woohoo!! Lets finish the week off strong with a little help from Dr. Tabata. Tabata Something Varied *8 sets of 20 seconds of work & 10 seconds of rest, followed by a 1 minute rest between rounds *Score is your set with the lowest…