Burn Outs

For the sets of Push Presses choose weights that challenge you through all three parts. There should be little rest between transitioning through the three parts. Your first sequence will be a “strength” set then the next will be significantly lighter with an aim of 15-20 reps then go immediately into your last sequence dropping the weight again, shooting for 15-20 again.

CrossFit Las Cruces
5/23/18

3 Sets
Push Press
A) 8-12 Reps
B) 15-20 Reps
C) 15-20
Quick reset between A,B,C. Only rest as needed between sets

3 Rounds
25 Kb Swings
25 Burpees

Leave a comment

Filed under Uncategorized

Tuesday’s Work

Alternating Sets

Front Squats
4×4
Hip Extensions
4×15

AMRAP 15
9 Toes to Bar
20 Walking Lunges
9 Overhead Squats (155/105)

Leave a comment

Filed under Uncategorized

Mark your Calendar

Don’t forget! Next Monday at 10am we will be doing our annual Memorial Day Murph workout. Everyone is welcome and the workout will be scalable for every skill level. We will make sure it is both a fun and challenging workout for you.

If you have any extra weight vests it would be a huge help to bring them!

CrossFit Las Cruces
5/21/18

2 Sets
5 Weighted Pull-Ups
10 Strict Pull-Ups
10 Kipping Pull-Ups
10 Bar Muscle Ups

21-15-9
Cal Row
Thrusters (135/95)
Lateral Box Jump Overs

Leave a comment

Filed under Uncategorized

Make them Count

Remember on these strength sets and reps, every set needs to be at full effort. These sets and reps are not your warm up sets, when you approach the bar you should be nervous and focused to give it everything you have in that moment!

CrossFit Las Cruces
5/18/18

Back Squat
2×10
3×6

Row 1000m
200 Push-Ups
300 Squats
Row 1000m
*You can partition the reps however you like

Leave a comment

Filed under Uncategorized

3 in 1

In 12 minutes build to a Heavy Snatch

3 -2 minute Rounds *Rest 1 minute after each round

10 Power Snatches (95/65)
10 Pull-Ups
ME Burpees

Rest 2 minutes

3 -2 minute Rounds *Rest 1 minute after each round

10 Pull-Ups
10 Burpees
ME Power Snatches (95/65)

Rest 2 minutes

3 Rounds
10 Burpees
10 Power Snatches (95/65)
10 Chest to Bar Pull-Ups

Leave a comment

Filed under Uncategorized

Road to the Games 3

This year’s talent on the Women’s side is going to be so good!

CrossFit Las Cruces
5/15/18

EMOM 6
3 High Hang Squat Cleans
EMOM 6
3 Squat Cleans

In 6 Minutes build to a Heavy Squat Clean

21-15-9
Front Squats (155/105)
50′ HS walk or Bear Crawl down and back + 3 Wall Crawls

Leave a comment

Filed under Uncategorized

Happy Mother’s Day

I hope all you Moms out there had a great weekend. I truly believe we have some of the toughest moms around at CFLC. I’m always quick to brag about the strength and dedication our women have to others. You moms do it all, from caring for your home and family, to having a career, to going hard everyday at the gym and supporting one another. Thank you all for always being a great example that should keep us all motivated to get after it!

CrossFit Las Cruces
5/14/18

3 Sets
5 Strict Press
10 Bent Over Rows
15 YTWs
20 GHD Sit-Ups

AMRAP 14
*Reps increase by 3s, except for Rope Climbs

Sumo-Deadlift High Pulls (115/80)
Toes to Bar
2 Rope Climbs

Leave a comment

Filed under Uncategorized