TEMPO SQUATS AND A BARBELL COMPLEX

WORKOUT OF THE DAY A. Tempo Back Squat 6 sets of: 3 reps @80% of 1RM with a 4 sec descent B. 10 minute EMOM 3 Power Cleans + 3 Thrusters + 3 Front Squats 50/35kg C. 3 sets of: 10 Single Arm Bench Press 10 Bentover Row

WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?

What will you do today to make yourself better? Will you think about doing something? Will you write about doing something? Or will you actually do what needs to be done? Will you make sacrifices?  WIll you get out of your comfort zone? Will you put in the extra study?  Will you do the extraContinue reading “WHAT WILL YOU DO TODAY TO MAKE YOURSELF BETTER?”

IT’S FRIDAY!

WORKOUT OF THE DAY STRENGTH 3 sets of: 20 Pistol Squats *Scale to previous week’s regressions CONDITIONING For time, 21-15-9 Squat cleans 45/30kg Ring Dips/Ring Push-ups/Push-ups 400m Run

ARE YOU READY TO DO THE OPEN?

The CrossFit Open starts on 10 October.  GEO has been involved in the Open every year since we started.  It’s a great way to bring the community together, test ourselves, and also support and encourage each other.  It is for all levels of fitness and experience. WORKOUT OF THE DAY SKILL 3 sets of: 5Continue reading “ARE YOU READY TO DO THE OPEN?”

KICK OFF THE WEEK WITH A BANG!

WORKOUT OF THE DAY WARM-UP 20 Hollow Rocks or 30 sec Hold 20 Supermen or 30 sec Arrested Superman Hold STRENGTH 9 min EMOM 1) 3-5 Strict Chest to Bar Pull-ups/Strict Pull-ups/5 Eccentric Pull-ups/5 Rack Pull-ups 2) 40m Front Rack Walk pair of KB’s 24/16kg 3) 20 sec bottom of Push-up Hold B. 6 setsContinue reading “KICK OFF THE WEEK WITH A BANG!”