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Location & Contact Get Started Events
Oct
8

10 8 18

10 rounds of:
1 power clean + 2 push jerks @ dumbbells/kettle bells @ increasing load every round for heavy set.
2 bench presses, increase load every round for a 2 rep heavy
*decrease to 70% – 80% to complete the rounds if needed

6 rounds of straight leg d-lifts:
r1. 8 reps
r2. 6 reps
r3. 4 reps
r4. 2 reps
r5. 1 rep
r6. 1 rep
*increase load every round for a 1 rep heavy|
*performed every 2:30-3:00

1 round of:
3 rope climbs @ L-seat
3 rope climbs @ legless
3 rope climbs
*8:00 time cap

Oct
7

10 7 18

3 rounds for time of:
500 meter row
100′ walking lunge @ dumbbells/kettle bells
400 meter run
*partner wod, partner 1 rows 500, while partner 2 performs walking lunges in front rack, farmers carry, or overhead position, and holds them there until the row is complete. Partners switch task and run the 400 meters together, which is 1 round.

12 – 10 – 8 – 6 reps of:
arnold presses
single arm rows
pike sit ups
straddle sit ups

 

 

 

Oct
6

10 6 18

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Oct
5

10 5 18

3 rounds of d-lifts:
5 @ 72.5% – 77.5%
3 @ 82.5% – 87.5%
1 @ 92.5% – 95%
*performed every 2:00 – 3:00

3 rounds for times of:
6 d-lifts @ 70% – 72.5%
400 meter run
20 lateral lunges @ 25lbs/15lbs dumbbells (50lbs/30lbs total)
10 pull ups – kipping pull up – butterfly pull up
400 meter run
6 d-lifts @ 70% – 72.5%
*performed every 8:00 – 10:00

Oct
4

10 4 18

5 rounds of:
1 muscle up
2 hand release push ups
pistols
:30 plank
*scale @ pull up, push ups, squats 
*goal is to complete each round in 1:00 or less

5 rounds of:
1 front squat @ :03 pause @ bottom + 1 front squat @ double bounce out of squat + 1 front squat
r1. @ 75%
r2. @ 80%
r3. @ 82.5%
r4. @ 85%
r5. @ 87.5%
*performed every 2:30 – 3:00, 3 front squats per round

4 rounds for max reps and calories of:
1:00 ground to over heads @ dumbbells/kettle bells 35lbs/25lbs @ reps
1:00 rowing @ calories
1:00 renegade rows @ dumbbells/kettle bells 35lbs/25lbs @ reps
1:00 double unders @ reps
*2:00 rest

Oct
3

10 3 18

10 rounds of:
1 snatch, increasing load every round to establish a 1 rep heavy
*perform every 2:00
*start @ 60% of your 1 rep max

21 – 15 – 9 reps for time of:
burpees over the bar
hang squat snatches @ 95lbs/65lbs
*scale @ 40% – 50%

4 superset rounds of:
12 bent over rows
12 flyes
*@ dumbbells

Oct
2

10 2 18

3 rounds of:
m2. 3 pull ups @ load, increasing load every round for a 3 rep max
m4. handstand walk @ 50ft, partner assisted, scale @ handstand under tension
m6. L-seat @ 1:00, accumulate

5 rounds for max calories and reps of:
rowing @ :30
:30 rest
double unders @ :30
:30 rest
ball slams @ :30
:30 rest

Oct
1

10 01 18

3 rounds of back squats:
5 @ 70% – 75%
3 @ 80% – 85%
1 @ 87.5% – 92.5%
*performed every 2:00 – 3:00

3 rounds of:
6 back squats @ 65% – 75%
200 meter run
5 – 10 burpee box jumps over @ 24″/20″
5 – 10 bar muscle ups
5 – 10 burpee box jump overs @ 24″/20″
200 meter run
6 back squats @ 65% – 75%

*performed every 8:00 – 10:00, (compare to 8-21-18)

Sep
30

9 30 18

5 rounds of:
1 shoulder press, increasing load every round for a 1 rep max, warmup to and start you rep scheme as:
r1. @ 80%
r2. @ 85%
r3. @ 90%
r4. @ 95%
r5. @ 97.5% +
*performed every 3:00

2 rounds of:
max rep push presses @ 80% – 85% of todays 1rep max
*performed every 3:00

“Helen”
3 rounds for time of 
400 meter run
21 kettle bell swings @ 70lbs/53
12 pull ups – kipping pull up – butterfly pull up

Sep
29

9 29 18

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

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