Five rounds for time of:
30 x Overhead Dumbbell Walking Lunge (15 alternating steps)
30 x Dumbbell Swings
*** Use a dumbbell or a kettlebell. ***
Post time to comments.
RARE CrossFit Information
CrossFit Information
CrossFit Articles
Nutritional Information
July 10, 2009
July 09, 2009
Jumping "Cindy"
Complete as many rounds as possible in 12 minutes:
5 x Pull-ups
10 x Push-ups
15 x Box Jumps ( 20")
Post rounds completed to comments.
July 08, 2009
MetCon
For time:
Run 5K
OR
Row 4000 meters
Post time to comments.
July 07, 2009
Pull Rings
Ten rounds for time of:
10 x Pull-ups
10 x Ring Dips
Post time to comments.
July 06, 2009
Strength
Squat
3, 3, 3, 3, 3
Warm up as necessary with lighter weight, then do the best you can.
Post loads to comments.
JR and the coaching staff from RARE CrossFit. This was JR's last workout (Fight Gone Bad) with us on Saturday morning. He left Sunday for Virginia Tech where he will be playing football for the Hokies. Everyone here at RARE wishes you the best of luck JR!!!
July 03, 2009
July 02, 2009
Karen
For time:
150 x Wall Balls (20 lb/ 10 lb)
Post time to comments.
July 01, 2009
Lynne
Five rounds for max reps of:
Bodyweight Bench Press
Pull-ups
Post reps for both exercises in all rounds.
*** If anyone is questioning whether or not CrossFit will work for you, just read the following article about Debi Bernardes, local triathlete. Debi has been training 2x / week with RARE CrossFit for about 4 or 5 months and she is setting new PR's for herself, at the young age of 50. ***
June 30, 2009
June 29, 2009
J.T.
21, 15, 9 reps of:
Handstand Push-ups
Ring Dips
Push-ups
Post time to comments.
Level 2 Cert - CrossFit Montclair
