Programming - 08/19/2014

08/19/2014 Recommended Content: L-Hang Progression Coach Nate on Team Dangerous!   A. Strict Press- take 15-20 minutes to find your 1-rep max then L-hang for max time  (3 attempts) B. For time: Row 2,000 meters   Want the daily workout via email? 1. Go here - https://www.feedmyinbox.com/ 2. Enter the following in the “feed URL” box:…

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Programming - 08/18/2014

08/18/2014   This week is another Test Week!  Look at your numbers from 8 weeks ago and get mentally prepared to make some personal records!   Recommended Content: How Often Should I Test My Max? Protein Powders:  What’s the Deal? A. Back Squat- take 20-25 minutes to find your 1-rep max* *3- rep max if…

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Programming - 08/17/2014

08.17.2014   Open Gym!   Want the daily workout via email? 1. Go here - https://www.feedmyinbox.com/ 2. Enter the following in the “feed URL” box: http://feeds.feedburner.com/BoweryCrossfit 3. Enter their email in the “email ID” box 4. Click “feed my inbox”.    

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Programming - 08/16/2014

08.16.2014   In teams of three, complete as many reps as possible of the following circuit in 25 minutes: Run 400 meters Burpee box jumps Double unders Each team member starts at a different station, and cannot rotate until the running teammate returns.  Your score will be the total number of reps completed (sum of…

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Programming - 08/15/2014

08.15.2014 Recommended Content: How to Eat While Sick Being Present   A. 3 sets: Wall walks x 3-5 reps Rest 30 seconds Pistols x 4-6 reps each leg Rest 30 seconds Handstand hold x 30 seconds Rest 2 minutes B. Complete as many rounds and reps as possible in 4 minutes of: Handstand push ups…

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Programming - 08/14/2014

08.12.2020 Recommended Content: Levator Scap and Handstands Mom and Raw Milk   A. Snatch complex: Snatch Pull + Snatch (Full squat snatch) Work to a heavy single, then de-load 20% for 3 more sets. Rest as needed between each complex (2 minutes) B. 3 sets: Overhead Squat OR Front Squat x 3 reps Rest 30…

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Programming - 08/13/2014

08.13.2014   A. 4 sets Bench press x 2-4 reps @ 20X1 Rest 60 seconds Snatch Grip PVC Sit-Ups x 10 reps Rest 2 minutes   B. Complete as many rounds and reps as possible in 8 minutes of: Barbell push press x 10 reps  (95/65) Burpee box jumps x 10 reps   Want the…

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Programming - 08/12/2020

08.12.2020 Recommended Content:  Should you work out while sick? Strength and Conditioning for the aging athlete   A. Take 10 minutes to build to a moderately heavy (but perfect) deadlift x 3 reps, then: Every 2 minutes for 16 minutes (8 sets) Deadlift x 3 reps B. 6 rounds for time: Slam balls x 10…

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Programming- 8/11/2020

A. Back squat: 10 reps at 55% of one rep max 8 reps at 65% 6 reps at 75 % 4 reps at 85% 2 reps at 90% Rest 2 minutes between sets     B. For time: Row 1,000 meters Box jumps x 30 reps Push ups x 30 reps Jumping lunges x 30…

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Programming - 08/10/2020

08.10.2020   OPEN GYM   Want the daily workout via email?  1. Go here - https://www.feedmyinbox.com/ 2. Enter the following in the “feed URL” box: http://feeds.feedburner.com/BoweryCrossfit 3. Enter their email in the “email ID” box 4. Click “feed my inbox”.

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