CrossFit KSX shared a link on Facebook
With one click you can make Tabata Times an app on your phone to get our latest content at any time.
Friday’s Workout Strength: 1.)Front Squat 3-3-3 @70-80% of 3RM Conditioning 12, 9, 6, 3 reps of: Close Grip Bench Press-body weight/70% body weight Strict Pull Ups * can be done in a group setting One athlete supersets both exercises then rest between rounds while the other partner completes a round*
Thursday’s Workout Strength: Close Grip Bench 10-5-3-1 * add all the weight from the 4 rounds for your score* Conditioning: 5 rounds for reps: 45 second max push press 135/95 15 sec rest 30 sec isometric pull-up hold 30 sec rest * record total number of push press and number of 30 sec holds completed*
Tuesday’s Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*
Friday’s Workout Strength: 1.) Floor press Find 3RM 2.)Ring dips 3 x max reps REST 60 sec between sets Conditioning 1.)10min AMRAP Run 100m 5- KB snatch – AHAP 5- KB snatch – AHAP 5 Burpee pull ups 2.)Core 3 rounds 30 sec Russian twist 25/20 30 sec superman 30 sec hollow rocks 30 sec rest
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!
|Address||655 Braddock Ave|
East Pittsburgh, PA 15112
Like, Tweet or +1 CrossFit KSX
Rowing for calories versus rowing for distance. Use this to set your pace for 15.5. http://ctowncrossfit.com/wp-content/blogs.dir/36/files/2014/12/Rower-Data.pdf
Prehab/activation: SMR - piriformis / erectors -then- 2 rounds at a conversational pace: 5 light stone deadlifts 5 light stone shoulders 250m row -then- Work to a heavy single in Stone shoulder -then- AMRAP in 20 minutes 200m run (2,4,6...) alternating stone shoulders (120/80) *after each set, carry the stone 100ft on the left shoulder, then 100ft on the right shoulder.
Outlaw Open Program Week 12, Day 5: 1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position). 2) Alternating EMOM for 10:00- Row 7 Calories (all out) 7 Thrusters 95/65# 3) 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65#
Alright FNL Athletes!! Here's how tomorrow is going to work. Without a time cap on this workout, it's hard to know heat times. So, the first heat will start at 5:30 like normal. Then I will put people in designated heats, but without a specific start time. My guess is that each heat will take around 20 minutes so you can keep that in mind. But please understand that start times will not be posted or definite!! So, who NEEDS to be in a "later" or "earlier" heat? Or who will not be there at all?
CrossFit Avalanche, CrossFit Blizzard - CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#
T-Minus two days until trip of a lifetime round 3! http://journal.crossfit.com/2015/03/influxbonuscontent-heli.tpl
Kids classes are coming next week for Spring Break! Monday 3/30, wednesday 4/1, and friday 4/3 all 1:15-2:00 ages 6-10. Cost is $20/child/class ($15/class if attending more than one). Comment here with your child's name, age and what day they will be attending. I will be looking for at least 6 kids to make the class happen! :-)
Hi all! Please join us this Saturday after the morning classes for a NSCF-community BBQ to celebrate the finale of the Crossfit Open! We'll be starting around 11:30am and going until whenever. Bringing a side dish is optional and please BYOB. Hope to see you here!
15.5 is upon us! It has been an awesome time participating in the Open with our friends at Systematic Crossfit! They will not be joining in the workout tomorrow but will be coming by to support us and cheer us on! Let's do the same on Saturday, from 12-2pm, and support and cheer for them as they do 15.5! They are having a potluck to celebrate so bring something delicious to share! What do you think 15.5 is going to be?!?!?! Announcement in 6 hours!