Monthly Archives: August 2016

09.01.2016

image1“Not in the flight of ideas, but only in action is freedom. Make up your mind and come out into the tempest of the living.” --Dietrich Bonhoeffer ANNOUNCEMENTS: – Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends! – We will be closed on Labor Day (Monday Sept 5th) Warm-up Drills I. Coach’s Choice II. Mobility "Active Transport" 5 Rounds for time of 50ft Handstand Walk 12 x Toes-2-Bar Notes: Handstand Walks are scalable to 30 x Shoulder Taps (15R+15L). TTB/Leg Raises scaling 2:1. Post scores to comments. Skill Development 5 Rounds for quality of 8R+8L x 1-arm DB Row 12 x Pistols (6R+6L) Notes: Increase weight across sets as strict form permits. Goblet KB challenge available for those who are able to complete an easy 6 x strict, unbroken Pistols. Pistols may be alternated each repetition or done as multiple rep sets.
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08.31.2016

14184526_1138757916170206_7133494261728793407_nANNOUNCEMENTS: – Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends! – We will be closed on Labor Day (Monday Sept 5th) Warm-up Drills I. Run 400m II. 6:00 Dynamic Warm-up Run High Knees Butt Kicks Shuffle Karaoke Etc… III. Mobility Impact/Focus: Snatch Warm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload. Snatch 2-2-2-2-2 Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete. Post sets/reps/loads to comments. Post loads to comments. Impact/Focus #2: Thruster 3RM Warm up as needed (3 sets x 5 reps) before working to establish a heavy 3-rep Thruster. Thruster 3-3-3-3 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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08.30.2016

1b72e0ddc48e0a88a43b38cd9a28005aANNOUNCEMENTS: – Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends! – We will be closed on Labor Day (Monday Sept 5th) Warm-up Drills I. Coach's Choice II. Mobility “Nasty Girls” 3 Rounds for time 50 x Air Squats 7 x Muscle-ups 10 x Hang Power Clean (135/95lbs) Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE. This is a Benchmark WOD, bring the lumber, freaks. Post scores to comments. "Recovery 2k Erg" Row 2000m at a pace consistent with 2:00/2:10 500m split times or faster. Post times to comments.
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08.29.2016

14079999_10153913502187569_1589904428250041690_nANNOUNCEMENTS: - Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends! - We will be closed on Labor Day (Monday Sept 5th) Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups 7 x Hollow Rocks 10 x Goblet Squats (24/16) III. Mobility Impact/Focus: Front Squat 1RM Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum for Front Squat. Front Squat 1-1-1-1-1 Post loads to comments. "Buffering" Complete as many rounds/reps as possible in 10:00 of 10 x DB Snatch (50/35) 10 x Box Jumps 15 x GHD Sit-ups Post rounds/reps completed to comments
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08.26.2016

FullSizeRender-49Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact/Focus: Snatch Complex Warm up as needed before working to establish the heaviest weight in the following snatch complex. Snatch + Hang Snatch + Overhead Squat Post loads to comments. "Ariel" Complete for time 18-15-12-9-6-3 reps of Row (Calories) Ring Dips Post times to comments.
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08.25.2016

IMG_0101Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: O-Course AMRAP "Double-Down" Partner WOD Skill Development I. CFNE Bulletproof Shoulders Regimen: 1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R) 2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R) 3. Scap Push-ups (15 reps) 4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted) 6. Rotator Cuff Isolation (15 reps R + 15 reps L) II. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
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08.24.2016

FullSizeRender-48Warm-up Drills I. Row 2:00 II. 1-2 rounds of 9 Fundamentals x 5 reps each III. Mobility Impact/Focus #1: Front Squat Warm up as needed (~3 sets x 5 reps) before completing the following workload. Front Squat 1-1-1-1 @ 95% 1RM Notes: Warm-up weights should facilitate four working sets of one repetition each at 95% of individual Front Squat single repetition maximum. Post loads to comments. Impact/Focus #2: Push/Split Jerk Warm up as needed before completing the following workload for Push/Split Jerk. Push/Split Jerk 2-2-2-2-2 Notes: Athletes may increase weights as long as proper form allows. WOD 5-10:00 Metabolic Conditioning
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08.23.2016

IMG_0098Warm-up Drills I. Run 200m II. 2-3 rounds of 5 x Power Clean (barbell) 5 x Push Press (barbell) 10 x Abmat Sit-ups 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Power Clean Triples Warm up as needed (3 sets x 3 reps each) before before completing the following workload every ninety seconds (:90) for five rounds total. Power Clean x 3 reps (every :90 x 5) Notes: The warm-up is untimed; ensure that enough weights are staged to facilitate increases each set. Guidance range would be 75% and north of 1RM Power Clean; warm-up sets and reps should facilitate this. Get some, freaks. Post scores to comments. "Ovah-Undah" Run 200m 30 x Wallball (20/14lbs) 30 x American KB Swings (32/24kg) Run 400m 20 x Wallball (20/14lbs) 20 x American KB Swings (32/24kg) Run 800m 10 x Wallball (20/14lbs) 10 x American KB Swings (32/24kg) Skill Development Cumulative :60-1:20 of L-sit (rings or static set-up) After finishing the midline static work engage in some dedicated mashing and mobilizing for 5-10 minutes.
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08.22.2016

1429016000 (1)Warm-up Drills I. Row 2:00 II. Coach's Choice III. Mobility “22 A Day to None” The Veteran Suicide Prevention WOD Complete the following for time: 22 x Burpees 22 x Overhead Squats (95/65lbs) 22 x Slamball (40/20lbs) 22 x Thrusters (95/65lbs) 22 x Push-ups 22 x Power Snatch 22 x Double-unders (Single-unders 3:1) 22 x Pistols Row 22 (kcal) 22 x Wallball (20/14lbs) 22 x Pull-ups 22 x Box Jumps (24/20’’) 22 x Push Press (95/65lbs) 22 x Walking Lunges (R+L=44reps) 22 x SDHP (95/65lbs) 22 x Power Cleans (95/65lbs) 22 x HSPU’s (Stinkbugs 2:1) 22 x TTB/K2E 22 x Air Squats 22 x American KB Swings (24/16kg) 22 x GHD/Abmat Sit-ups 22 x Medicine Ball Cleans (20/14lbs) Post scores to comments. In 2012, the Department of Veterans Affairs’ study on veteran suicide concluded that 22 veterans a day take their own lives. That’s 8030 veterans annually from all eras of war including WW2, Korean, Vietnam, Iraq and Afghanistan. That’s more suicides annually than the total American deaths during Operation Iraqi Freedom and Operation Enduring Freedom (Afghanistan) since the wars began. This is a shocking number that many find hard to believe. Veterans are committing suicide in these high numbers attributed to triggering points:
  • Depression
  • Survivor’s guilt
  • Self-blame for mission failure
  • Impaired thinking caused by alcohol or substance abuse
  • An Altered worldview due to post-traumatic stress
  • Traumatic brain injury.
Since the inception of Active Heroes, the programs have adapted to identify the triggering points associated with veteran suicide. Active Heroes has national programs in every state and regional programs serving with locations.
  • Active Challenges – Free events, seminars and Team Leader trainings for every state.
  • Peer mentors, business partners and resources in every state
  • A Military Family Retreat Center located in Shepherdsville, KY
  • A Military Family Community Center in Louisville, KY
For more information on Active Heroes or to donate please click HERE
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08.19.2016

FullSizeRender-47 Congratulations to our August on-ramp graduates Jayce, Doug, Meg, and Luke (not pictured). Please welcome them to our community! ANNOUNCEMENTS: – There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition. Warm-up Drills I. Run 400m II. Coach's Choice III. Mobility Impact/Focus: Snatch EMOTM Complete the following movement every minute on the minute for 10:00. 5 sets of 2 x Snatch 5 sets of 1 x Snatch Post loads to comments. "Kind of Regional Event 7" Complete for time 21 x Thrusters (95/65) 5 x Rope Climbs 15 x Thrusters (95/65) 3 x Rope Climbs 9 x Thrusters (95/65) 1 x Rope Climb Post times to comments.
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08.18.2016

IMG_0366 Post workout euphoria from our good friend Derk who dropped in for WOD while back in town. ANNOUNCEMENTS: – There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition. Warm-up Drills I. Run 400m II. 2-3 rounds of 3 x Rope Pulls (Floor to Standing) :15 x Handstand Hold 10 x Hollow Rocks III. Mobility Impact/Focus: Handstand Training Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following: Handstand Hold Shoulder Shrugs Shoulder Taps Handstand Walks Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples. Post scores to comments. "Badlands" Complete 3 rounds for time of Run 400m 10 x Tire Flips 25 x GHD Sit-ups Post times to comments.
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08.17.2016

IMG_0220ANNOUNCEMENTS: - There will be no Open Gym this Saturday August 20th. We have several athletes participating in the "Rumbler's Inaugural First Timer's Meet" at Architect Fitness in Concord, NH. This is a USAW meet and we'd love to see everyone come out to support them in their first weightlifting competition. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 10 x Wallball (20/14) 10 x Hindu Push-ups 10 x KB Swings III. Mobility Impact/Focus #1: Bench Press Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day. Bench Press 3-3-3-3-3 Post loads to comments. Impact/Focus #2: “Erg Intervals” Complete 5 Rounds of the following for best time possible during each effort. Row 500m Rest 1:00 Notes: Minimum scoring data would be high and low scores + avg (if possible). Athletes should aim to keep scores within :10 of one another. Post times to comments. WOD 5-10:00 Metabolic Conditioning
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08.16.2016

Mckenna, Glover"Greater love hath no one than this; that they lay down their life for their friends." "MCKENNA & GLOVER" 2 Rounds for time 10 x Power Cleans (165/110lbs) 50 x Overhead Walking Lunges (45/25lbs) 50 x Double-unders 8 x Power Cleans (165/110lbs) 40 x Overhead Walking Lunges (45/25lbs) 40 x Double-unders 6 x Power Cleans (165/110lbs) 30 x Overhead Walking Lunges (45/25lbs) 30 x Double-unders 4 x Power Cleans (165/110lbs) 20 x Overhead Walking Lunges (45/25lbs) 20 x Double-unders 2 x Power Cleans (165/110lbs) 10 x Overhead Walking Lunges (45/25lbs) 10 x Double-unders Notes: Each round is comprised of the entire workload shown above (total per round = 30 x Power Cleans, 150 x Double-unders, and 150 x Overhead Walking Lunges). Scaled HERO WOD substitutions: Power Cleans @ 115 and 75lbs respectively, 1:1 for Doubles to Singles (this is specific to this WOD only), and unweighted walking lunges. The objective time limit gives additional incentive to move expeditiously through this challenging evolution. Post scores to comments. Thank you to all those who participate with us today in remembering the tragic sacrifice these two heroes made on this day in 2006...   "Captain John McKenna in command of a Marine foot patrol in Fallujah, were ambushed with sniper and small arms fire by Mujihadeen insurgent fighters. During the attack's commencement Lance Corporal Michael Glover, who was the point man for the patrol and had just reached the opposite corner of an intersection was struck by enemy sniper fire and lay mortally wounded on the ground. Capt McKenna immediately called for his men to throw smoke grenades around LCpl. Glover to conceal and obscure him from incoming rounds. Captain McKenna ordered his men to maintain their defensive positions and establish cover as he sprinted into the cloud of smoke in order to aid LCpl. Glover. As Captain McKenna was dragging LCpl. Glover to safety a sniper round hit him in the head, killing him instantly.   Captain John McKenna received the Silver Star for his incredible actions that day. Ignoring his own imminent peril from heavy incoming fire, Captain McKenna ran into the intersection in an effort to save his Marine. While exposed to enemy fire he calmly knelt next to the stricken Marine, assessing his condition. Captain McKenna began dragging LCpl Glover towards cover and a Corpsman's aid; he was killed before he could make it to safety." LANCE CORPORAL GLOVER: NY Times Article found HERE. CAPTAIN MCKENNA: Memorial Article found HERE.
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08.15.2016

IMG_0358Congratulations to all our athletes who accomplished some great athletic feats over the weekend. - Kerri, Sandhammer, Marion, and Abby competed at the "Summer Burner" competition at CrossFit Free. Kerri and Sandhammer took 2nd place, and Marion and Abby place 6th! - Mike (Smiley Mike) completed the Vermont 100 on 100 relay race as part of a team of 3. His race legs totaled over 37 miles! - Randi, Anne, Alyson, Nick, Stacy, Josh, Patrick, and Charity completed the Tough Mudder at Loudon, NH. Amazing work everyone! Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups 10 x Hollow Rocks 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Front Squat Warm up as needed (~3 sets x 5 reps) before completing the following workload. Front Squat 2-2-2-2 @ 90% 1RM Notes: Warm-up weights should facilitate four working sets of two repetitions each at 90% of individual Front Squat single repetition maximum. Post loads to comments. "High Bar" Complete 6 rounds for time of 10 x Pull-ups* 30 x Anchored Abmat Sit-ups/V-ups** Notes: *Rx+ = Chest-2-Bar Pull-ups **Rounds will alternate between anchored abmat sit-ups and v-ups. Post times to comments.
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08.12.2016

Screen Shot 2016-06-24 at 12.38.18 AMGoodluck to our competitors taking the field Saturday at CrossFit Free's Summer Burner Team Competition. Come join us in supporting your fellow athletes, information and event details may be found linked in the Upcoming Events box. Psst.... Get some, freaks! Warm-up Drills I. Coach's Choice II. 1-2 Round for Quality of 5 x Hang Power Snatch 5 x Power Snatch 5 x Hang Snatch 5 x Snatch 5 x Snatch III. Mobility Impact/Focus: Snatch Triples Warm up as needed (3 sets x 3 reps each) before completing the following Snatch workload. Snatch 3-3-3-3-3 Notes: Athletes should attempt to increase weight across sets; however, the priority today will be emphasizing properly applied technique in order achieve the desired violent speed under the bar. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete. Post sets/reps/loads to comments. "Heat Dome" 7 Rounds for time of 7 x Deadlift (165/125lbs) 15 x GHD Sit-ups 30 x Double-unders Post scores to comments. Skill Development CrossFitter’s Choice. Use this time to make-up a skill development from earlier in the week. Slay GOATS!
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Summer Burner Team Competition: August 13, 2016

crossfit-freeFrom the event homepage...   Details Event Divisions: Womens Teams, Mens Teams Annual Summer Burner Team Competition - Hosted by CrossFit Free. We have run successful and well organized events for years now and are bringing back our annual competitions. Teams of 2, Same Gender Scaled Competition: (see standards below) Team Competition: SCALED Teams of TWO (same gender) Event Homepage found HERE. This competition will be a scaled team event and scaled only. Those that are up and coming or new to CrossFit, time to partner up and push one another. This is NOT a competition for those that regularly participate in RX competitions with higher skill sets. Partner up, register NOW and join us for a great day, and lots of fun!!! 11800161_919550208090979_6508186293690064820_nMovements are standards only, not a reflection of WODS Clean: 135/83 Ground to OH- 135/83 Thruster-105/68 DL-225/123 Box jumps- 24"/20" WB- 20/14 @9'/10' Swing KB- 53/35 Prizes: 1st - 3rd Podium Finishers Event WODS: Workouts have not yet been released.
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The Great Equalizer: September 10, 2016

13692982_10153788545796009_4212843144693055027_oRead below to learn more about this unique competition format hosted by CrossFit Everproven in Dover, NH. I think we're about due to go get some, freaks...

From the event homepage found HERE:

The Third Annual "Great Equalizer"

The Great Equalizer is a unique partner competition that will be held at EverProven CrossFit on 09/10/2016. Teams will be same sex (male+male, female+female).. The twist is that one person on each team must be an Rx athlete and the other person must be a Scaled athlete. REGISTER HERE ----> https://everprovencrossfit.sites.zenp... EVRPRVNStandards - Scaled Athletes Must not have placed within the top 500 in the CrossFit open Rx division in any region and must not regularly compete as an Rx Athlete. IF YOU ______, YOU PROBABLY SHOULDN'T REGISTER AS SCALED; - Can do Muscle Ups - Have a sub 4 min Fran as Rx'd - Are regularly at the top/near the top of the leaderboard at your gym (without scaling) - Follow a "competitive" program without having to scale regularly - Were able to Rx every workout in this years CF open with ease - Ever competed at a high level competition such as the ECC, or Wodapalooza as Rxd or have ever competed at regionals. Men (Rx/S) Ground to Overhead 185/115a Box Jumps 30"/20" (step ups for S ok) KB Swings 24kg/16kg (53#/35#) Double Unders/Single Unders Deadlift 225/155 Wall Ball 20#/14# to 10ft target C2B Pull Ups/Assisted or Jumping Pull Ups Toes to Bar/Knees to Elbow HSPU/Pike Push Up Women (Rx/S) Ground to Overhead 135/95 Box Jumps 24"/16" (step ups for S ok) KB Swings 16kg/12kg (35#/26#) Double Unders/Single Unders Deadlift 155/115 Wall Ball 14#/10# to 9ft target C2B Pull Ups/Assisted or Jumping Pull Ups Toes to Bar/Knees to Elbow HSPU/Pike push up OTHER MOVEMENTS THAT ARE NOT LISTED MAY BE INCLUDED - what is listed above is an idea of some of the things that may be included. If you can hit at least 1rm at the listed weights, you will be fine.
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08.11.2016

FullSizeRender-Goodluck to those running in the Cigna 5Km Road Race tomorrow! -Upcoming Events section has been updated to reflect the upcoming team competitions and events of note. Details found via clicking the links provided. Warm-up Drills I. Speed Rope: 3 Rounds of (:50 x :10r) II. 2-3 rounds of 2 x Turkish Get-ups 10 x KB Swings 25ft Waiters Walk III. Mobility Impact/Focus: Turkish Get-ups Warm up with 3 sets of 3 reps per arm before completing the following workload every ninety seconds (:90) for five rounds total. Turkish Get-up 1L+1R (every:90) x 5 Rounds Notes: Don't panic, the warm-up is untimed... Increase weight each round if possible. Get some, freaks. Post weights to comments. "CFFB MetCon I" 21-15-9 for time of Back Squat (225/155lbs) Ring Dips Post times to comments. Skill Development I. Mobility II. 5-10 Minutes dedicated to some handstand walking, balancing, kick-up, etc practice.
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08.10.2016

P1000901Warm-up Drills I. Run 400m II. 6:00 Dynamic Warm-up Run High Knees Butt Kicks Shuffle Karaoke Etc… III. Mobility Impact/Focus #1: Clean & Jerk Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Clean & Jerk. Clean & Jerk 3-3-2-2-1-1-1RM Notes: Athletes should attempt to increase weight across sets. Work challenging weights for triple, double, and single rep sets today; head for PR land if you're feeling frisky. Post sets/reps/loads to comments. Impact/Focus #2: Bench Press Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day. Bench Press 5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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08.09.2016

IMG_4789Warm-up Drills I. Run 400m II. 1-2 Round for Quality of 5 x High Hang Power Snatch 5 x Mid/Low Hang Power Snatch 5 x Power Snatch 5 x High Hang Snatch 5 x Mid/Low Hang Snatch 5 x Snatch III. Mobility Impact/Focus: Power Snatch EMOTM Warm-up as necessary to facilitate working sets that increase in weight every two intervals. Then… Every minute on the minute, for 10 minutes total, execute the following workload: 2 x Power Snatch Post loads to comments. "In & Out, Clean." For Time Row 500m 40 x Abmat Sit-ups 30 x Russian KB Swings (32/24kg) 20 x Handstand Push-ups 10 x Dumbbell Burpee Pick-ups (50/30lbs) 20 x Handstand Push-ups 30 x Russian KB Swings (32/24kg) 40 x Abmat Sit-ups Row 500m Post times to comments. Skill Development 10:00 EOMOTM Odd minutes: 8-14 x Pistols (alternating legs) Even minutes: L-sit x :15-25
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08.08.2016

13925167_1116428921736439_2121566328601514404_nCFNH!! We have officially filled 45 backpacks for the Manchester Christian Church and the New Hampshire Fisher Cats who are trying to provide school supplies to under-resourced students in city of Manchester! A special thank you to: Whitney, Jeff, Ray, Brenna, Sharon, Mel, Draya, Chase, Randi, CJ, Katelyn, Peter, Ben, Karen, Abby, Russ, Yvonne, Charity and Krysta!! This community continues to amaze me everyday! Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Abmat Sit-ups 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Front Squat Warm up as needed (~3 sets x 5 reps) before completing the following workload. Front Squat 3-3-3-3 @ 85% 1RM Notes: Warm-up weights should facilitate four working sets of three repetitions each at 85% of individual Front Squat single repetition maximum. Post loads to comments. "Bar-nastics" Complete against a 12:00 clock Run 800m Then, in the time remaining complete as many reps as possible 3-6-9... x Thrusters (95/65) 3-6-9... x Toes-2-Bar Notes: For the ascension ladder, athletes will climb 3 reps each round. For example Round 1 is 3 x Thrusters and 3 x Toes-2-Bar, Round 2 is 6 x Thrusters and 6 x Toes-2-Bar, etc... Post time for run and total reps to comments.
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UPCOMING EVENTS

  • No events.