Barry Boswell

CrossFit Workout Of The Day 7/8/2019

CrossFit: Strong and Shredded: For 25 minutes work the circuit as heavy as possible: 7 Back Squats 7 Single Arm DB Strict Press (only 1 arm does the presses at a time) 7 weighted ring dips** *New scale for the dip. For those that can not do the 5 second…

2019 07 07

CrossFit Workout Of The Day 7/6/2019

By: Barry Boswell 0

CrossFit: “Party Girls” With a partner, complete back to back, no rest. “Karen” 150 wallballs “Jackie” - 1000m row, 50 thrusters 45/35, 30 pull-ups “Fran” -21-15-9 Thrusters 95/64 pullups Split work anyway

2019 07 05

CrossFit Workout Of The Day 7/5/2019

By: Barry Boswell 0

CrossFit: Beg: 16 Minute Alternating EMOM:* M1) 3 FS w/ 5 second pause in bottom M2) 3 Complex (1 Clean shrug + 1 Power Clean) *if weights are super light, have them work about 40s of the minute, regardless of reps Int/Adv: 16 Minute Alternating EMOM: M1) 3 FS w/…

2019 07 04

CrossFit Workout Of The Day 7/4/2019

By: Barry Boswell 0

Happy 4th of July! One class today at 9am and open gym from 10-12 CrossFit: Team workout rx: AMRAP 20:19 Buy-in 1776m row Then, each person completes 1 round, while the other rests 7 Power Snatches 115/75 4 TTB + 4 burpees Split row any way rx+: AMRAP 20:19 Buy-in…

2019 07 03

CrossFit Workout Of The Day 7/3/2019

By: Barry Boswell 0

CrossFit: Strong and Shredded: For 25 minutes work the circuit as heavy as possible: 5 Dead Stop Deadlifts 5 (per leg) weighted dumbbell box step-ups 5 Strict weighted pull-ups (scale using the LM chart, not banded pull-ups) For time (cap12) 30-20-10-20-30 KBS 70/53 15 Pull-ups 30 Double-unders *KBS number changes…

2019 07 02

CrossFit Workout Of The Day 7/17/2019

By: Barry Boswell 0

CrossFit: Strong and Shredded: For 25 minutes work the circuit as heavy as possible: 10 Dead Stop Deadlifts 3 (per leg) weighted dumbbell box step-ups 10 Strict weighted pull-ups (scale using the LM chart, not banded pull-ups) Then: EMOM12: M1: 12 Box jumps 30/24 M2: 12 Push Press 135/95 M3:…

2019 07 01

CrossFit Workout Of The Day 7/2/2019

By: Barry Boswell 0

CrossFit: AMRAP20: 400m run rest 90s Then: AMRAP15: 50m Heavy bear hug sandbag carry 20 Strict ring rows 10 DB bench press AHAP QuickFit: Cap 17: 50-40-30-20-10 light db lunge 25-20-15-10-5 burpee box jump over

2019 07 01

CrossFit Workout Of The Day 7/1/2019

By: Barry Boswell 0

CrossFit: Strong and Shredded: For 25 minutes work the circuit as heavy as possible: 5 Back Squats 5 Single Arm DB Strict Press (only 1 arm does the presses at a time) 5 weighted ring dips** *New scale for the dip. If you can not do the 5 second quality…

2019 06 30

CrossFit Workout Of The Day 6/29/2019

By: Barry Boswell 0

CrossFit: 24 Minutes with a partner for max reps: 4 Minutes max calorie bike 1 minute rest 4 minutes max bench press @50% of 1RM 1 min rest 4 minutes max distance butcher push (10m counts as 1 rep) 1 min rest 4 minutes max abmat sit-ups 1 min rest…

2019 06 28

CrossFit Workout Of The Day 6/28/2019

By: Barry Boswell 0

CrossFit: Beg: 16 Minute Alternating EMOM:* M1) 3 OHS w/ 5 second pause in bottom M2) 3 Complex (1 snatch shrug + 1 Power Snatch) *if weights are super light, have them work about 40s of the minute, regardless of reps Int/Adv: 16 Minute Alternating EMOM: M1) 3 OHS w/…

2019 06 27

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