Programming - 08/24/2014

08.24.2014   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”.    

Continue Reading →

Programming - 08/23/2104

08/23/2104   In teams of two, complete the following for time: Wall balls x 150 reps Kettlebell swings x 150 reps Toes to bar x 150 reps While one teammate is working through the exercises above, the other will be in the designated “hold” position.  Teammates must be working simultaneously- if one rests, so does…

Continue Reading →

Programming - 08/22/2014

08/21/2014   “Fran” 21, 15, 9 reps for time: Barbell thrusters Pull ups   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”.    

Continue Reading →

Programming - 08/21/2014

8.21.2014 A. Take 25 minutes to find a 1-rep max snatch B. Deload 20% from your 1RM and perform 3 sets of 3 After party: Core work   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…

Continue Reading →

Programming - 08/20/2014

08.20.2014 Recommended Content: The Role of the Bench Press How to Warm up for a 1-Rep  (One person’s opinion)   A. Bench Press - take 20 minutes to find your 1-rep max then Strict pull ups x max reps (unbroken) B. 3 rounds for time: Run 400 meters Kettlebell swings x 21 reps Hand release…

Continue Reading →

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:…

Continue Reading →

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…

Continue Reading →

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”.    

Continue Reading →

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…

Continue Reading →

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…

Continue Reading →