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F.A.S.T.

Functional Aerobic Strength Training

Monthly Archives: March 2013

Run 5k for time

21-15-9 Squat Clean (135.95) Ring dips

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

So if you think you are in shape, an athlete, you should be humbled by doing Crossfit, as a Triathlete and endurance sports junkie I thought I was in shape, I had been doing the CF WOD off and on for some time. Well this workout is humbling to say the least. Give it a try stay […]

this is going to hurt 155 pound Overhead squat, 10 reps 10 Box jump overs, 24″ box 135 pound Thruster, 10 reps 205 pound Power clean, 10 reps 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 205 pound Power clean, 10 reps 135 pound Thruster, 10 reps 10 Box jump overs, 24″ […]

75 Handstand pushups

7 minutes of burpees with a leap at the top

AMRAP in 20 min 5 Pull-ups 10 Push-up 15 Air squats Repeat

100 Pull-up 100 Dips Broken up in need be!