Rest and Recovery Day!

Today's Workout

12 minutes moderate intensity cardio

Crossfit's light Isabel

30 Snatches (floor to OH) with 115lbs for time

12 minutes moderate intensity cardio

Tabata "wild ropes" x 16 rounds

Today's Workout

RE BP Week #3


3 minutes HIT cardio

Crazy Band Bench Press

Warm up and start with 50% of your 1RM on bar. Loop a jumpstretch band on each end and hang 10-25lbs on each end

BEWARE! Use a spotter or spotter bars in a rack! You can easily eat this bar if you are not careful.

4 x 10

Kipping chins 4 x 25

Renegade DB rows 5+5+10 x 2 x 3 rounds
5 row right, 5 rows left, 10 pushups and repeat

Single arm DB hammer curl and OHP x 3 x 8

20 minutes moderate intensity cardio

video courtesy of Extreme Training Systems

Today's Workout

RE LB Week #3

3 minutes HIT cardio

Barbell Squats (65% or 1RM) x 4 x 6

Barbell RDL's x 2 x 20

TRX dynamic Lunge x 4 x 20 with 60 seconds rest inbetween

GHR x 3 x 6-8

Power snatch off blocks x 5
OHS x 5
Snatch grip jump shrugs x %
x 5 rounds

20 minutes moderate intensity cardio

Today's Workout

GHR situps x 25x4

45 minutes moderate intensity cardio

Another CrossFit Beast is Born!

This is a video of Jeff Leonard hitting a Grace workout. Jeff won the Norcal regional this past weekend that will qualify him to compete in the CrossFit games this summer.

Video by CrossFit San Ramon.

Today's Workout

ME BP Week #3

3 minutes HIT cardio

Barbell Incline Press, work up to a max single, then take 80% and hit a rep record. Be sure and have spotters or spotter racks in place.

A1. DB rows x 6 + 6
A2. Suspended pushups with load x 10
x 4 rounds

Seated DB presses x 15,12,10,8

100 dips

20 minutes moderate cardio