Todays WOD: A). Clean and Jerk 2@ 75% 2@ 80% 1@ 85% B). 1-2-3-4-5-6 Squat Clean Thrusters (L1: 95/65lb; L2: 115/85lb) 12-10-8-6-4-2 Chest to Bar Pull Ups (L1: Pull ups) Good morning! Hope backs are feeling okay after Diane yesterday; great effort by everyone! Special thanks to the noon class for their patience with my… Continue Reading
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Crossfit Lazarus is a fun, fresh and lively fitness community where we make sure you get the perfect blend of strength, flexibility and endurance in every class!
Diane
Today’s wod: 500m row for time then Diane 21-15-9 Deadlifts Handstand Push Ups So the rx weight for Diane is 225 and 155. If you decide to do the rx’d weight, know that your back will probably be sore as hell for the next couple days. Are you willing to go heavy and potentially be… Continue Reading
Welcome Back!
Todays wod: EMOTM 10 5 power snatches touch & go @ approx 60% or lighter then AMRAP 15 10 pull-ups 15 wallballs 20 kettlebell swings (eye level) 200m run Nice to have Rich back in action! He survived his rock climbing course and came back in one piece. I hope you had a great long… Continue Reading
Closed Monday, Have A Great Long Weekend :)
Todays Hero Wod: Whittman 7 rounds 15 kettlebell swings (55/35) 15 power cleans (95/65) 15 box jumps (24/20) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when… Continue Reading
Butts and Guts
Todays WOD: A). 5 x 5 Front Squat @ 75% B). For time 800m run Then 2 rounds: 15 Hollow body push ups 15 Overhead squats (45/35lb) 15 Sit ups 15 Burpees Then 800m run Message is from grumpy cat, not me For those of you who missed the talk by the Chiropractors last night,… Continue Reading
The Seven
This cat is here to distract you from what you’re about to read below… :p Todays wod: 7 Rounds 7 Thrusters (95/65) lvl 1: 65/45 7 Knees 2 Elbows 7 Burpees 7 Kettlebell Swings (55/35) lvl 1: 35/18 7 Pull-ups 7 Sumo Deadlift High Pulls (95/65) 7 Sit ups This one is a longer one… Continue Reading
21-18-15-12 and some random ramblings :)
A). Muscle Snatch Work up to a heavy 3 rep B). 21-18-15-12 Pull ups Front Squat (45/35lb) V-sits. How would you feel about spending 5 months in space? Chris Hadfield a Canadian Astronaut just returned from a 5 month stint at the international space station. Apparently Chris and the two astronauts with him, still had… Continue Reading
Barski Monday
Todays WOD: A). Barski Clean* *Three consecutive cleans from the hang position. This is for weight, but must keep good form on squat before adding more weight. B). 3 rounds for time 4 Handstand push-ups 8 Ground to overhead (L2: 135/95; L1: 95/65) 12 Burpees Happy Monday everyone! For those of you who were not… Continue Reading
See you in a week!
Todays WOD 10 minutes volume training – EMOTM 2x Lsits 2x OHS/front squat or back squat heavy Then for time 30-20-10 Wallballs Pushups KB swings (this means 30 wall balls, 30 pushups, 30 kb swings then 20etc) For those of you that dont know, this is the last day I am teaching class for about… Continue Reading
Will You Be Confident Knowing You’ve Done Everything You Can To Be Prepared At The Starting Line?
The Spartan Race is coming soon. Are you prepared for all the unknown challenges that will come up during the 5 km race? Neither am I… :p That’s why I’ve created a 4 week Spartan Race Training Program to help get us prepared for the big race on the 29th. Let’s face it, there’s going… Continue Reading