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Fitness Blog | Eastgate Crossfit

Fitness Blog

Fitness 01.31.2015


3 Rounds @ 80-90% *keep it aerobic and sustainable!
60 sec at each station, 15 sec rest/transition between reps
-AB Cals
-Wall Climbs
-Sled Push (45/0)
-Box Overs (24/20)
-Renegade Row (40/20)
Rest 2 minutes

Fitness 01.30.2015


A. 3-4 sets
Frankenstein Squat x 2-4 @ 34X1

B. 3-4 sets
Double KB/DB Push Press x 5-7 *2 sec pause at top

C. “Fran”
21-15-9
Thrusters 95/65
Pull-ups

Fitness 01.29.2015


A. Power Clean *Full Clean for advanced
12-15 minutes to work to a heavy triple

B. 3 sets
Pendlay Row x 8-10

C. 2-3 sets
Overhead KB Walking Lunge x 6-8 EA
KB Windmill x 6-8 EA
Half Kneeling Banded Sword Pull x 8-10 EA http://youtu.be/T10EITW6wVE?t=3m53s

D. 1 Mile Run

Fitness 01.28.2015


A. AMRAP 15 @ 80-90%
10 HRPU
15 Wall Balls 20/14
20 KBS 53/35

Rest 7 min

B. AMRAP 10 @ 80-90%
30 Double-unders
20 Goblet Squats 53/35
10 Burpees

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