WOD
A. Gymnastics
B. 5 Rounds For Quality
1 Min Hollow Rock
1 Min Reverse Plank
C. For Time
30 Handstand push-ups
40 Pull-ups
50 KBS
60 Sit-ups
70 Burpees
Post time to comments
Friday February 1, 2013
WOD
A. Gymnastics
B. 5 Rounds For Quality
1 Min Hollow Rock
1 Min Reverse Plank
C. For Time
30 Handstand push-ups
40 Pull-ups
50 KBS
60 Sit-ups
70 Burpees
Thursday January 31, 2013
WOD
A. Back Squat 2-2-2
B. For Time
100 Squats
10 Bar Muscle-Ups
80 Squats
8 Bar muscle-Ups
60 Squats
6 Bar Muscle-Ups
40 Squats
4 Bar Muscle-Ups
2 Bar Muscle-Ups
Post time to comments
Bar Muscle Up Progression Pt.1
Wednesday January 30, 2013
WOD
A. Strict Press 5-5-5
B. 5 Rounds For Reps
2 Minute AMRAP "DT"
12 Deadlift
9 Hang Clean
6 Push Press
Rest 2 Minutes
Post reps to comments
Tuesday January 29, 2013
WOD
A. Snatch + OHS
B. 1 Max Attempt OHS 60/45kg
C. In 12 Minutes Perform
2 Box Jump 24/30
2 T2B
4 Box Jump 24/30
4 T2B
6 Box jump 24/30
6 T2b
... how far can you get!
Post score to comments
Low Bar vs. High Bar Back Squat for the purposes of CrossFit
Monday January 28, 2013
WOD
A. Front Squat 3-3-3-6
B. EMOTM 5 Min
6-9 Strict Pull-Ups
* Goal is perfect pull-ups
C. For Time
150 KBS 1.5/1p
5 Burpees EMOTM
Post time to comments
Friday January 25, 2013
WOD
A. Weighted Pull-Up
B. EMOTM 5 Min
10-15 Hollow Rock
C. 5 Rounds for Time
5 Deadlift 125/85kg
10 Burpees
Post time to comments
Thursday January 24, 2013
 |
| One Strong Cat! |
WOD
A. Push Press 3-3-3-6
B. 10 Minute Handstand Practice
C. 3 Rounds For Reps
1 Minute Row (cal)
1 Minute Box Jump
1 Minute Push-Up
1 Minute Slam Ball
1 Minute Rest
Post score to comments
Nikola Tesla
Wednesday January 23, 2013
WOD
A. Power Clean
B. Clean 1 Max Unbroken Set
With 50-60% Of A.
C. EMOTM 5 Min
12 Burpees
Then 5 Rounds For Time
12 Wall Ball
12 T2B
Post time to comments
Coconut Oil Benefits
Tuesday January 22, 2013
WOD
A. Snatch
B. EMOTM 5 Min
Duck Walk 10-15 Sec
C. 3 Rounds For Time
15 D.B. Snatches 50/35lb (RH)
15 Pull-Ups
15 D.B. Snatches 50/35lb (LH)
20 Weighted Sit-Up 50/35lb
Monday January 21, 2013
WOD
A. Back Squat 4-4-4
B. Max HSPU 1 Attempt
C. Double Alternating "TABATA" For Reps
Alternating KBS 1.5/1p
Push-Up
Post score to comments
Friday January 18, 2013
WOD
A. Clean & Jerk
B. 6 Rounds For Time
75 Sec 1 Hang Clean, 1 Push Press
2 Hang Clean, 2 Push Press
3 Hang Clean, 3 Push Press
...
75 Sec Rest
Post score of each round to comments
Eugenia's Rants and Thoughts
Top 10 Must eat Paleo Foods
Thursday January 17, 2013
WOD
A. Gymnastics
B. "Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?
Wednesday January 16, 2013
WOD
A. Hang Snatch + Snatch
(touch and go)
B. 5 Rounds For Reps
2 Min AMRAP
5 OHS 45/30kg
5 Wall Ball 20/14lb
2 Min Rest
Post reps to comments
Classic S&*# if you haven't seen it, WATCH IT!
Tuesday January 15, 2013
WOD
A. Podium Deadlift
3-3-3-3-3-3-3-3-3-3
50%-60% EMOTM
B. EMOTM 4 Min
50 Double Unders
Rest 1 Min
EMOTM 4 Min
12 Pull-Ups
Rest 1 Min
EMOTM 4 Min
20 Slam Ball
Rest 1 Min
EMOTM 4 Min
12 T2B
Post to comments
What About Recovery?
Monday January 14, 2013
WOD
A. Front Squat 1-1-1-3-3
B. EMOTM 15 Min
4 HSPU (strict)
7 Alt Pistols
10 KBS 2/1.5p
C. 100 Sit-Ups
Post to comments
40 Things To Say Before You Die
Friday January 11, 2013
WOD
A. OHS 3-3-3
B. 5 Rounds For Time
15 D.B. Push Press RH 50/35
10 Ring Rows
15 D.B. Push Press LH 50/35
10 Ring Rows
5 Burpees
Post to comments.
Caffeine Based Pre-Workout Supplements... friend or foe?
Thursday January 10, 2013
WOD
A. Gymnastics
B. 5 Rounds For Quality
30 Sec Inch Worm
30 Sec Pistols
30 Sec Hollow Rock
30 Sec Rest
C. 10 Min AMRAP
10 Ring Dip
10 Jump Squat
10 Push-Up
10 Jump Squat
Post rounds to comments
Why You Should Eat and Drink High-Cacao Dark Chocolate
Wednesday January 9, 2013
WOD
A. Back Squat 6-6-6
B. Max HSPU 1 Attempt
C. 7 Rounds For Reps
30 Sec Snatch 60/45
30 Sec Rest
30 Sec T2B
30 Sec Rest
Post reps to comments
Episode 363 Pre-Squat Hip Opener
Tuesday January 8, 2013
WOD
A. Squat Clean Thruster
B. 3 Rounds For Time
20 Pull-Up
30 Wall Ball
40 Switch Lunge
Post time to comments.
Flab to Fab in 7 Easy Months
Monday January 7, 2013
WOD
A. Deadlift 3-3-3-3-3-3-3-3-3-3
EMOTM 60-70% (speed is key)
B. Max Pull-Up
C. 8 Rounds For Time
5 Burpee Box Hurdles 24/20'
12 KBS 2/1.5p
Post time to comments
THE PEANUT MANIFESTO
Friday January 4, 2013
 |
| That's us with Misha Koklyaev the guy in the video and 6x Russian weightlifting champ...2009 |
WOD
A. Push Press 5-5-5-10
B. For Time
50 Med Ball Clean
25 Ring Dips
40 Med Ball Clean
20 Ring Dip
30 Med Ball Clean
15 Ring Dip
20 Med Ball Clean
10 ring Dip
10 Med Ball Clean
5 Ring Dip
Post time to comments
Misha Koklyaev push press 200kg x 3
Thursday January 3, 2013
WOD
A. Snatch + OHS
B. 50-60% Of Snatch 1 Max Set Unbroken
C. 21-15-9
Burpee
Pull-Up
KBS 1.5/1p
Post time to comments
Wednesday January 2, 2013
Alright people back to the grind, get out of lala land and back to reality... let's start this off with a bang!.. did I mention I wrote 2012 like fifteen times, time flies fun is optional.
WOD
A. Front Squat 3-3-3-5-5
B. In 10 Minutes Perform
"Annie"
50-40-30-20-10
Double Under
Sit-Up
AMRAP D.B. Thruster 50/35
*Score Is D.B. Thrusters
Post score to comments.
WOD
A. Front Squat 3-3-3-5-5
B. In 10 Minutes Perform
"Annie"
50-40-30-20-10
Double Under
Sit-Up
AMRAP D.B. Thruster 50/35
*Score Is D.B. Thrusters
Post score to comments.
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