Fam Squad on Fleek (Side note — Danny rocking the Blue Steel)
The Shadow Rising
3 rounds of:
800m Run
30 Kettlebell Swings @ 70/53
30 Burpees
Post Times to Comments.
Box Brief
The workouts for the Internal Team Throwdown have been released!
Freddy’s Revenge
Partner 1:
12 – 9 – 6
Kettlebell Deadlift @ 53/35
Burpee
Partner 2:
15 – 12 – 9
Kettlebell Swing (Russian) @ 53/35
Burpee
Partner 3:
21 – 15 – 9
Kettlebell Swing @ 53/35
Burpee
Macho Man
12 minutes for all 3 teammates to establish a max weight Macho Man complex
Macho Man = 3 Power Cleans / 3 Front Squats / 3 Shoulder to Overhead
(Athlete must hold on for all 9 reps)
Rocket Fuel
Partner 1:
200m Row
30 Medball Squat @ 20/14
400m Run
Partner 2:
200m Row
30 Medball Thruster @ 20/14
400m Run
Partner 3:
200m Row
30 Wall Ball @ 20/14
400m Run
Crossfit Granollers
120 cal row
20 power cleans at 65#
50 wall balls @ 15.5#
200 single unders
18:45
The Shadow Rising: 23:08 (53# KB)
Based on CTM: emom-20 (5 rounds)
1:00 each: Row cals, kbs-55, burpees, rest
15/15/15 -> 375 reps
The shadow rising: 25:30@35#
Nice work 9am!
Thanks for letting me lurk behind you on all the runs!! 😬
Thanks for keeping me going! Nice work!
The Shadow Rising: 22:30
30#KB (challenged myself to a new weight)
2nd PR this week !!!
24:42 @35#
The shawdow rising
24:38
20# know
800m row (3x)
Ugg those burpees
Buck furpees
The shawdow rising
24:38
20# kb
800m row (3x)
Ugg those burpees
Buck furpees
Shadow Rising-Home Version: 16+
400 run
30 KB 53#
30 Burpees
Ugh those burpees!
Shadow Rising:
24:44
800m row
30# KB swings
15 Burpees
15 cal Bike
purposefully metered those kb swings, but got through it all. row pace: 2:15/2:18/2:18 – finish at 2:14 Bike pace 48-50 for first two, 54 – 60 final
CrossoverSymmetry
The Shadow Rising 👾
29:29 @ 53#
Mental game here more than anything great way to start the day!
19:53rx
credit a minute off that time to Sky’s Out Thighs Out for setting a savage pace.
Shadow Rising: 20:40 – 600m run, 55# KBs, 30 cal bike
Shadow Rising: 25:06 RX
27:11
800m Row
45# KB
30/25/30 burpees. Almost quit second round but pushed through. What it’s all about!!
20:25 rx
Fun going head to head with wild man!
27:49 (35# kb and 25 burpees on 2nd set)
25:42 @35
Thanks to Kelly for keeping me on pace- wasn’t feeling great today 😐
Shadow rising (on Sunday): 26:57 (55# kb). Nice little makeup squad on Sunday!
Used a guest pass for BSC and did this when I got back from NH this afternoon.
23:43 with a 45# kb
Had flashbacks of running on the treadmill for an hour straight and missed the rush you get from doing the workout with the entire class!
The Shadow Rising
Did this one on Sunday with a great impromptu group that missed getting in yesterday also. Always better to do with a group rather than alone!
3 RFT
800 m Row (instead of run)
30 KBS at 35#
20 Burpees (instead of 30)
22:46
The Shadow Rising: 23:35 @ 55#