Newcomer Dustin getting to know our tractor tire
As many rounds as possible in 20 minutes of:
5 Dumbbell Push Presses (50/30)
7 Box Jumps (30/24)
Jerk 3-3-3 reps
*These will be taken straight off the rack. Use split jerk or push jerk…let’s nail your form down perfect on this lift!
3 rounds for time
20 Knees to Elbows
30 Back Extensions
40 Mountain Climbers
Why Fish Oil?
via CrossFit Impulse
Disclaimer: I am not a doctor. Whatever you put into your body, do so at your own risk. All I intend to describe is what I do and why I do it. I consume 13500 milligrams (13.5 g) of Omega-3 fatty acids via fish oil daily. I recommend the same for most adults. I do not take any other dietary supplements or multi-vitamins, as a diet rich in lean meat and fresh fruits and vegetables provides all the remaining nutrition my body needs. Dr. Barry Sears said of fish oil,
We will be taking a short break from our traditional strength movements (bench press, back squat, shoulder press, deadlift) over the next couple of weeks. You will be now be tested on things like the olympic style lifts (clean, jerk, snatch), various gymnastics skills (L-sits, handstand pushups, muscle-up practice), and other moves that will improve your performance as a Crossfitter. These of course will be in addition to the metabolic conditioning workouts we already provide each day. Enjoy!!
40 Sit Ups
40 Kettlebell Swings (53/35)
40 Box Jumps (24/20)
Nathan making a sweat angel
Find your new 1 rep max
3 rounds of:
400 meter run then
Max reps of bodyweight back squats
*This is NOT for time. Rest adequately between rounds. Record your squat weight and total reps for all 3 rounds.
*NO GAMING allowed…we will challenge you to get every single rep possible each round. Be ready to push past your mental barriers!
Dustin, Charles, Ted, and Amanda start their first day in our Beginners Workshop
“Not that Brutal”
21-15-9 reps of:
Box Jumps (24/20)
Kettlebell Swings (53/35)
Rest precisely 5 minutes then complete a 1 mile run as quickly as possible.