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08312015

GymBowie – CrossFit CrossFit Weightlifting Testing Week!! 1: Back Squat (Build to 1 Rep Max ) 2: Weighted Pull-ups (Build to heavy set of 2-3) Sub 8 hard Ring Rows (ie, horizontal, feet [...]

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08282015

GymBowie – CrossFit CrossFit Skill Work: Rope Climbs, Handstands, Pistols, etc Metcon 1: Metcon (Distance) 4 Rounds (can be done as partner workout) 2:00 Row 2:00 Rest 2: Metcon (Time) 100 [...]

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08272015

GymBowie – CrossFit CrossFit Weightlifting If you fail & do not get all of your sets/reps, stay at that same weight the next time you do that movement. If you fail twice in a row at [...]

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08262015

GymBowie – CrossFit CrossFit Metcon Rest 3 min between metcons 1: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP: 10 Push ups 20 Walking Lunges 30 Double Unders 2: Metcon (AMRAP – [...]

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08252015

GymBowie – CrossFit CrossFit Weightlifting If you fail & do not get all of your sets/reps, stay at that same weight the next time you do that movement. If you fail twice in a row at [...]