Every 3 min. perform: 100-m Farmers Carry (Heavy) 16 Hang Power Snatches (95/65 lb.) 3 Rounds
Father, husband, Egyptian archaeologist, Bible scholar, artist, sports fan, author of Land of Rameses, and CROSSFITTER "I am an archaeologist. Each summer I go to the Middle East on a dig. This was the first excavation I have participated in after doing Crossfit and what a clear difference! Doing archaeology is extremely tiring. Not only is the work of moving by hand tons of dirt (literally tons), small boulders, and other debris tiring, but working in the hot sun often with a hot breeze for 6-7 hours each day draining, but the work requires that we get up at 4 am so we can be done before it really gets hot! In every excavation I have returned to the hotel exhausted. But not this year. This
Max 1-k Row Rest 3 min. Max Set Front Squats (115/75 lb.) Rest 3 min. Max 500-m Row Rest 2 min. Max Set Front Squat (115/75 lb.) Rest 2 min. Max 250-m Row Rest 1 min. Max Set Front Squats (115/75 lb.)
Husband, Honor Credit Union Customer Service Rep, and CROSSFITTER I’ve been working hard this year to become a better version of myself. When I first got started, man it was a real struggle just to wake up at 6 every morning to make it to the 7am WOD. But the struggle has been totally worth it. It’s been 8 months and I’ve dropped 85lbs! Every day I’m closer to my fitness goal. I want to thank everyone that has kept me going and motivated me to be consistent. I appreciate all of you!
Husband, Realtor, Yoga Instructor, and CROSSFITTER Three weeks before joining Life RX, my cholesterol/HDL risk was 4.7. My physician and I agreed to hold off on Lipitor for seven months if I could lower my cholesterol through diet and exercise. Through this seven-month journey, I kind of forgot about my cholesterol problem, because I felt this great community vibe! I wasn’t working out alone, and I wasn’t stuck in this boring routine! More so, I was being pushed like never before, and I was meeting a lot of fantastic people!
1 Strict HSPU 2 OH Barbell Lunges (65/45 lb.) 2 Strict HSPU 4 OH Barbell Lunges and so on … As far as possible in 12 min.
1 min. Row (cal.) 1 min. MB OH Sit-ups (20/14 lb.) 1 min. Alt. DB Rows in Plank (35/25 lb.) 1 min. Rest 4 rounds
10 DB Suitcase Deadlifts each side (50/35 lb.) 10 Single-Arm DB Thrusters each side 10 DB Deadlifts 10 DB Thrusters 3 rounds
50 Double-unders 100-m One-Arm OH DB Carry R (50/35 lb.) 50 Double-unders 100-m One-Arm OH DB Carry L 50 Double-unders 200-m Front-Rack DB Carry (double arm) AMRAP 20 min.
18 KB Swings (32/24 kg.) 15 Chest-to-Bar Pull-ups 21 Burpees 30 KB Swings 21 Chest-to-Bar Pull-ups 27 Burpees 42 KB Swings 27 Chest-to-Bar Pull-ups 36 Burpees