Tammy, Zach and Bridget power through a workout. That's exactly what you'll be doing today. Get after it!
Today's Foodie Friday comes to us from Sprouts Dinner Club. These chorizo empanada's were voted most delicious dish at our last class.
The next Sprouts Dinner Club is Sunday Oct 16th. There are only a few spaces remaining. Be sure to RSVP today!
MAKE EMPANADA BATTER:
Buy -in: 5 x 3 weighted pull-up or 5 x 30s flexed arm hang
As many rounds and reps as possible in 5 Min of:
3 Deadlifts 275/205#
7 Push Press 115/75#
Fast and furious is the theme of the day. You'll set up two barbells and storm through as fast as possible. These should be some of the heaviest deadlifts you have attempted in a workout. Scale the weight to 80-85% of your 1RM.
Scale the push press weight using the same percentage only if you can do 7 unbroken reps. This workout is short, there is no time to put the bar down. This workout develops strength, power, speed, works our two anaerobic pathways and tests our grit. Since the workout is short, you'll take no breaks. Get after it!
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!