Paul Boggs Getting Stronger

November’s Athlete of the Month – Paul Boggs

This month’s Athlete of the Month has been a steady presence in the Lake Wylie area now for over a decade, but has only been a part of the CFLKW community now for the last five months. In those 5 months he’s made steady,¬†significant progress and has shown a determination and willingness to put in Read more about November’s Athlete of the Month – Paul Boggs[…]

Tuesday

CrossFit Lake Wylie – CrossFit (No Measure) 500m Row -2 Rounds- :20 Plank hold 10 Wall squats :20 Active hang Metcon (Time) 400m Run 30 Pull ups 15 Wall balls 20/14# 400m Run 30 Pull ups 15 Wall balls 400m Run 30 Pull ups 15 Wall balls 400m Run

Monday

CrossFit Lake Wylie – CrossFit CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

Tuesday

CrossFit Lake Wylie – CrossFit (No Measure) 3 Rounds 20 Mountain climbers 10 Ring rows :20 Handstand hold Then, 2x :30 couch stretch each leg. Metcon (AMRAP – Reps) With a running clock 0:00-9:00: 1000m row. Strict pull ups with remaining time. Rest 3 minutes 12:00- 21:00: 800m Run. Push press with remaining time. 115/75# Read more about Tuesday[…]

Monday

CrossFit Lake Wylie – CrossFit CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups