CrossFit Strongman is back!!
Classes run every Sunday from 8:00-9:30 a.m. with Coach Fahran! Email Fahran with any questions at Fahran@patriotcrossfit.com.
No Class Until Further Notice
20 lengths (10 lengths per side) of the following –
50′ offset waiter carry
Men’s raised hand @ 53 — Men’s opposite hand @ 70 pounds
Women’s raised hand @ 35 — Women’s opposite hand @ 53 pounds
Scale as needed. Post loads and times to comments.
Out today, but I wanted to share my sled push (in link above) at CrossFit Shift in Lansing, MI this weekend.
In teams of 2 alternate rounds for 20 minutes of:
225/155 Deadlift x 10 reps
Over the Bar Burpees x 10 reps
Only on person working at a time
I did this with a partner who used a different weight, which is completely fine. We did 20 plus 11 combined.
Back squats @ 60% of your 1RM
Log strict press @ 60% of your 1RM (if you don’t have a log use an axle or barbell)
Start a clock and perform 20 seconds of back squats. Rest 10 seconds and transition to 20 seconds of max reps strict press. Rest 10 seconds and transition to 20 seconds of max reps strict pullups. Rest 10 seconds and transition to 20 seconds of max reps GHD situps.
Continue this circuit until you’ve completed 8 full rounds of all 4 exercises. Keep track of your reps per round.
Post loads and reps per round to comments.
Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, CA, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, VA, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations.
Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.
3 rounds of
32 deadlifts (185/130)
32 hanging hip touches, alternating arms
800-meter running farmer carry (15/10) dumbbells
Five rounds for max reps of the following —
Bench press (Body Weight (M)/70% Body Weight(W))
Post body weight, loads, and reps per round to comments.