15.01.14

1800436_323226131201574_6505973421175208364_n
Moar BOLUS.

Sandlot Series: The Double Play!

We are excited to host the second installation of the Sandlot Series at CrossFit Jääkarhu on January, 23rd at 7:00 PM. The second iteration of our event series is open to competitors of all skill levels. Scaling is allowed. Rx competitors will compete for a prize purse in both the “Team” (partner) and “Individual” divisions. Teams will consist of two individuals, male/male, female/female, and co-ed pairs are allowed!

Want to compete? Check out the workouts and SIGN UP HERE! 

Week 24 Training: 15.01.14

A1. Overhead Squat: 1 x MR @ 1.25% Bodyweight
Rest 3 Minutes
A2. Overhead Squat: 1 x MR @ Bodyweight
Rest 3 Minutes
A3. Overhead Squat: 1 x MR @ 0.75% Bodyweight

B. 3 Rounds, Not for Time:
100′ Forward Sled Drag
100′ Backward Sled Drag
100′ Right Lateral Sled Drag
100′ Left Lateral Sled Drag

Coach’s Notes: The difficulty of the sled drag will be mostly determined by what surface you are working on. Try to make the sled feel “medium”. AKA you should be able to continue moving for almost the entire piece, but it should challenge you and make your legs burn a little. 

C. Accessory Work, 3 Rounds:

4/4 Lateral Single Leg Step-up @ 20″
6/6 Single-Arm Bent Over Dumbbell Chainsaw Row – AHAP
15 Reverse Hypers – Medium/Heavy
6/6 KB Snatch @ 32/24 (2-count pause at the top in lockout)

Advertisements

CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
Prepare.

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 245 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
Great Day for the women of @karhustrength, taking 1st Place and top RX podium spot at Iron Belle! Well-earned 💪
•••••
#jääkarhu
•••••
Lauren Metcalfe @gymnastiestrong
Alison Gardner @agard2017
Heather Tuley @heather_tuley
Amanda White @awhite223
•••••
#Repost @gymnastiestrong
・・・
Great job today team! 1st place rx at Iron Belle. #winning #CrossFit #crossfitgirls #ironbelle #karhustrength #perhe #squad #5amcrew #team
Coach Winchester

%d bloggers like this: