CrossFit Fairbanks

Strength:

Farmer’s Walk, 400m

Bench Press

3 x 5

Standard:

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

Kettlebell Swings, 2 pood

Sprint 40 yds

Start with 10 Kettle Bell Swings. Sprint 40 yards. Perform 9 Kettle Bell Swings. Sprint 40 yards. Perform 8 Kettle Bell Swings. Sprint 40 yards…down to…1 Kettle Bell Swing. Sprint 40 yards.

Post loads for Strength, and times for Standard to comments.

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101:

Complete as many rounds as possible in 12 minutes of:

10 Box Jumps

10 Pull Ups

10 Push Ups

Post rounds + reps completed to comments.

Strength:

Rest

Standard:

5 Rounds for time of:

40 Double Unders

30 Sit Ups

20 Squats

Post times for Standard to comments.

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101:

3 Rounds for time of:

30 Single Unders

20 Sit Ups

15 Squats

Post times for 101 to comments.

I was browsing the CrossFit Endurance website and came across a link to a study done on elite cyclists regarding low volume high intensity training vs. the usual approach.  It’s definitely an interesting read.  My take would be that it would apply to any endurance sport such as running, swimming, or rowing as well.

CLICK HERE for the link.

Also, I know of a few people off of the top of my head that are wanting to do the Equinox Marathon this year.  CrossFit + CrossFit Endurance is a great way to train without all the negatives associated with long bouts of aerobic exercise.  If anyone is interested in the Endurance program, let me know I’ll start writing the Endurance WOD from CrossFit Endurance on the marker board.

–Kane

Strength:

Deadlift 5RM

STRICT Pull Ups Max Reps x 3

Standard:

800m Run

21 Pull ups

9 Hang Power Cleans, 155lbs

400m Run

21 Pull Ups

9 Hang Power Cleans, 155lbs

Run 200m

21 Pull Ups

9 Hang Power Cleans, 155lbs

Post loads for Strength, and times for Standard to comments.

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101:

3 Rounds for time of

Run 400m

20 Wall Ball Throws

Post times for 101 to comments.

Strength:

Step Ups

5 x 1 (EA LEG)

Handstand Push Ups Max Reps x 3

Standard:

4 Rounds for time of:

25 Overhead Squats, 95lbs

25 Push Ups

Post loads for Strength, and times for Standard to comments.

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101:

3 Rounds for time of:

400m Run

10 Thrusters

Post times for 101 to comments.

Open Gym

1- 3:30 p.m.

Strength:

Rest

Standard/101:

Run starting at Dog Mushers Association to the top of Summit Drive.

For directions look to the link in the center of the page!

Strength:

Weighted Pull Ups

5 x 3

Standard:

For Time:

Ten Rounds for time of:

3 Power Cleans, 135lbs

10 Burpees

Post loads for Strength, and times for Standard to comments.

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101:

5 Rounds for time of:

10 Squats

10 Kettlbell Swings

10 Push Ups

Post times for 101 to comments.

Strength:

Back Squat

3 x 5

Standard:

Complete as many rounds as possible in 20 minutes of:

400m Run

15 Handstand Pushups

30 Box Jumps

Post loads for Strength, and rounds + reps completed for Standard to comments.

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101:

Complete as many rounds as possible in 15 minutes of:

Run 400m

25 Push Press

Post rounds completed for 101 to comments.

This Saturday our Workout of the Day is going to be a run starting at the Alaska Dog Mushers Association off of Farmer’s Loop, and up Summit Drive.  A great workout for those who love to run.  So if you have any friends that are runners, feel free to invite them.  We will be meeting at normal time (11 a.m.)

The address is:

925 Farmers Loop Road, Fairbanks, AK

For a google map CLICK HERE

Don’t hesitate to ask for directions if you are unsure!

–Kane