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06/01/2012

Strength Front Squat 3×3, top set of 3 heavier than last time High Bar Back Squat 1×20, heavier than last time Conditioning 5 Rounds 6 Overhead Squats 8 Toes-2-Bar 12 Kettlebell Swings If time permits, complete 200 double unders for time. If you are not proficient at double unders, do as many as possible in ...

Help Us, Help You!

Starting June 1st we are introducing a new referral policy. If you refer a friend or family member (or frenemy), who ends up signing up for a monthly membership, we’ll give you $50 OFF your next membership payment. It really is that simple! If you have questions, please email info@crossfitzeal.com or talk to one of ...

05/30/2012

Strength Low Bar Back Squat 3×5, last set heavier than last week *If you fail to do 5 reps, you will switch to sets of 3 reps Partner Glute Ham Raise 3×6-10 Death By Cluster With a continuous running clock, perform 1 Cluster on the first minute, 2 Clusters on the second minute, 3 Clusters ...

05/29/2012

Strength Press 4×5 (sets across), heavier than last week AMRAP 10 10 Burpee Wall Ball 20 MB Sit-Ups Accessory 100 Face Pulls 100 Tricep Pushdowns

Memorial Day 2012

Today we celebrate Memorial Day with a Hero WOD. Hero WODs are meant to be grueling, to celebrate the death of a fallen soldier. Read below to find out more. U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th ...

05/26/2012

Strength 2 Cleans every 30 seconds for 5 minutes, heaviest possible Conditioning 6 Rounds 5 Power Cleans 200m Run 5 Jerks 100m Run

05/25/2012

Strength Front Squat 3-3-3, heavier than last week High Bar 1×20, heavier than last week Conditioning AMRAP 10 5 Power Snatch, 50% Bodyweight 10 Pull-Ups

05/23/2012

Strength Deadlift 3×3, working up to heavier set of 3 than last week During Deadlift rest periods, perform 3 sets for max reps of Dumbbell Bench Press. Make sure to keep shoulder blades pulled together and abs/butt tight. Dumbbell or Kettlebell Bent Over Row (single Arm) Perform 3 sets of max Reps (aim for 10-15) ...

05/22/2012

Strength Press 4×5 (sets across), heavier than last time if you successfully hit all sets Pull-Ups 3 on the minute x 10 minutes Conditioning AMRAP 9 3 Chest-to-Bar Pull-Ups 6 Box Jumps 12 Dumbbell Push Jerks If time permits, 100 band pull aparts

05/21/2012

Strength Low Bar Back Squat 1-2 warmup sets 3×5, top set should be heavier than last week. Accessory Partner Glute-Ham Raise Conditioning For Time: 25 DB Lunges, ea leg 10 Burpees 20 DB lunges, ea leg 15 Burpees 15 DB Lunges, ea leg 20 Burpees 10 DB Lunges, ea leg 25 Burpees Time Cap: 15 ...