A. 5 Rounds For Time: 20 Burpees 20 Russian Kettlebell Swings B. 3 Rounds For Time 30 Russian Twist with Kettlebell 30 Seconds Side Plank Right 30 Seconds Side Plank ... Continue Reading
Strength & Conditioning – Andy Petranek: Week 2, Day 3
Today starts off week 2 of programming from a former Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek. Read our interview, to find out more about ... Continue Reading
Strength & Conditioning – Andy Petranek: Week 2, Day 2
Today starts off week 2 of programming from a former Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek. Read our interview, to find out more about ... Continue Reading
Women’s Workout: Cycle 1, Week 5, Day 1
A. 5-10-15-10-5 For Time: Sit Up Clapping Push Up Sit Up Box Jump Sit Up B. 5x5 Kettlebell Halos 5x10 Kettlebell Squat Rest 1 minute between sets C. Awake and ... Continue Reading
Strength & Conditioning – Andy Petranek: Week 2, Day 1
Today starts off week 2 of programming from a former Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek. Read part one of our interview, "Andy the Competitor", to ... Continue Reading
Women’s Workout: Cycle 1, Week 4, Day 3
A1. 4X 30 Seconds Bear Climb into Plank and Up A2. 4X 30 Seconds of Flying Lunges (rest 10 seconds after completing both movements) B. AMRAP in 12 Minutes: 3 Kettlebell Clean on ... Continue Reading
Strength & Conditioning – Andy Petranek: Week 1, Day 4
Today marks day 4 of the 1st week of programming from a former Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek. Read part one of our interview, "Andy the ... Continue Reading
Women’s Workout: Cycle 1, Week 4, Day 2
A. Skill Work -Spend 10 minutes working on variations of handstand holds, kick ups, L handstand holds, and handstand push up progressions. B. 20-10-20 Push Ups Pull Ups Overhead ... Continue Reading
Strength & Conditioning – Andy Petranek: Week 1, Day 3
Today's workout is the 3rd workout in 3 weeks of programming from a former Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek. Read part one of our interview, "Andy ... Continue Reading
Strength & Conditioning – Andy Petranek: Week 1, Day 2
Day 2 of the 1st week of programming from a former Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek. Read part one of our interview, "Andy the Competitor" to find ... Continue Reading
Women’s Workout: Cycle 1, Week 4, Day 1
A. 5 Rounds One Arm Kettelbell Snatch for 30 seconds (left arm) Rest 30 Seconds One Arm Kettelbell Snatch for 30 seconds (right arm) Rest 30 Seconds B. 5 Rounds 1 Minute Plank ... Continue Reading
Strength & Conditioning – Andy Petranek: Week 1, Day 1
Today's workout is the 1st workout in 3 weeks of programming from a former Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek. 4 new workouts are posted each ... Continue Reading
Women’s Workout: Cycle 1, Week 3, Day 3
A1. 3 Rounds 1 Minute of Superman 1 Minute of Flying Lunges 1 Minute of Rest B. Tabata Mash Up Sit Up Russian Kettlebell Swings Sit Up Russian Kettlebell Swings 8 ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 3, Day 4
For time: 40 box jumps 40 sit ups 10 deadlifts 30 box jumps 30 sit ups 10 deadlifts 20 box jumps 20 sit ups 10 deadlifts 10 box jumps 10 sit ups 10 ... Continue Reading
Women’s Workout: Cycle 1, Week 3, Day 2
A 1. Russian Twist with Kettlebell x30 A2. Kettlebell Goblet Squats x 30 Complete 2 full rounds of A1 and A2, rest as needed between rounds B. For Time: 10, 8, 7, 6, 5, 4, 3, 2, 1 ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 3, Day 3
Part 1: Snatch Balance 5-5-5-5-5 Practice for technique. Increase weight only when good form allows. Part 2: 2 minutes, max burpees Post weights for snatch and score for ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 3, Day 2
As many rounds as possible, in 20 minutes: 5 hang power cleans 5 front squats 5 push press 5 back squats 10 walking lunges (with barbell on your back) Use one barbell for the entire ... Continue Reading
Women’s Workout: Cycle 1, Week 3, Day 1
A1. 5x5 Back Squat A2. 10x5 Kettlebell Cleans (5 on each arm) complete A1 and A2, then rest 2 minutes between rounds B. 5 Rounds for Time 30 Second Wall Supported Handstand ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 3, Day 1
5 rounds, for time: 500m row 15 pull ups Post time to comments. ... Continue Reading
Women’s Workout: Cycle 1, Week 2, Day 3
A. 3 x 25 on Each Leg (rest as needed between sets) Kettlebell Racked Walking Lunges (alternating arms and legs) B. 21-15-9 Overhead Squats Pull Ups C. Awake and Evolve ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 2, Day 4
10-9-8-7-6-5-4-3-2-1 Clapping Push Ups Chest-To-Bar Pull Ups Kettlebell Snatch Suggested Weights: Men 20-32kg Women 12-20kg Modifications: Push ups can be modified to ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 2, Day 3
2 rounds, for time: 800m run 4 min rest 400m run 2 min rest 200m run 1 min rest Post overall time and individual interval times to comments. ... Continue Reading
Women’s Workout: Cycle 1, Week 2, Day 2
A. 2x5 Turkish Get Ups (on each arm, resting as needed) B. For Time: 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 50 Walking Lunges 50 Knees to Elbows C. Awake and ... Continue Reading
Strength & Conditioning – Becca Borawski: Week 2, Day 2
As many rounds as possible, in 20 minutes: 5 Hang Power Snatches 5 Back Squats 5 Behind-the-Neck Push Jerks 5 Overhead Squats Suggested Weight: Men 45-95# Women 25-65# Post ... Continue Reading
