Tuesday April 1, 2014
WOD
A. Weighted Chin-Up 1-1-1-1-1-1
B. 3 Sets Max Pull-Up
C. 20 Minute AMRAP
30 Sit-Up
20 Switch Lunge
10 HSPU
Post to comments
Monday March 31, 2014
WOD
A. The "Bear"
7 reps of the following sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds – work up to max load
B. 5 Minute Max Double-Under
Post to comments
Post to comments
Friday March 28, 2014
WOD
A. Squat Clean Thursters
B. For Time:
21-18-15-12-9-6-3
Thrusters
Burpees
Post to comments
Thursday March 27, 2014
WOD
A. 3 Position Snatch (Top Down)
B. 5 Minute AMRAP
Snatch 45/60kg
C. 100 Sit-Ups
Post to comments
Wednesday March 26, 2014
WOD
A. KB Snatch
B. 3 Rounds
Row 2 Minutes
Rest 2 Minutes
EMOTM 12 Min
10 KB Snatch
6 Rounds
1 Minute D-U
1 Minute Rest
Post to comments
Inside the Cult of Crossfit
Tuesday March 25, 2014
NO KETTLEBELL CLASS TODAY
WOD
A. Clean + Front Squat
B. 10-9-8-7-6-5-4-3-2-1
Deadlift 75/110kg
Double Push-Up Burpee
Strict pull-Up
Post to comments
Monday March 24, 2014
WOD
A. Strict Press 1-1-1
Push-Press 3-3-3
Push-Press 3-3-3
B. 15 Minute AMRAP
10 Push-Up
10 KBS 1/1.5p
10 Box Jump 20/24"
Post to comments
10 Push-Up
10 KBS 1/1.5p
10 Box Jump 20/24"
Post to comments
Friday March 21, 2014
WOD
A. Power Clean
B. 14 Minute AMRAP
60 SDHP
50 T2B
40 Wall Ball
30 Clean 45/60kg
20 Muscle Up
Post to comments
Thursday March 20, 2014
WOD
A. Front Squat 1-1-1-1-1
B. 3 Rounds For Reps
1 Minute Row
1 Minute Double Under
1 Minute Box Jump
1 Minute Med Ball Clean
1 Minute Rest
Post to comments
10 DAILY CROSSFIT TO-DOS
Wednesday March 19, 2014
WOD
A. Gymnastics
B. 5 Rounds For Quality
Min 1 Chin-up Hold
Min 2 Handstand Hold
Min 3 L-Seat Hold
Min 4 Goblet Squat Hold
*All Holds Are For Max Time 1 Attempt Per Min
C. 30 Burpee + Push-Up
Post to comments
Tuesday March 18, 2014
WOD
A. Snatch + OHS
B. "lil Arnie"
A. Snatch + OHS
B. "lil Arnie"
12 Turkish get-ups, Right arm
30 Swings
12 Overhead squats, Left arm
30 Swings
12 Overhead squats, Right arm
30 Swings
12 Turkish get-ups, Left arm
05/26/13
Post to comments
Top Tips For Your First Two Years of CrossFit
Monday March 17, 2014
WOD
A. Push press 5-5-5-5-5
B. 5 Rounds For Time
8 C2B
20 Burpees
Post to comments
Friday March 14, 2014
WOD
A. Squat 70% 2x10 (every 90sec)
B. 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Post to comments
Thursday March 13, 2014
WOD
A. Gymnastics
B. EMOTM 5 Min
8 Push Press
EMOTM 5 Min
20 Sit-Ups
EMOTM 5 Min
40 Double Unders
EMOTM 5 Min
15 Hollow Rocks
Post to comments
CrossFit Cheaters Anonymous
Wednesday March 12, 2014
WOD
A. Front Squat with Pause (slow down and tight in the hole!)
B. 5 Rounds For Reps
2 Minute AMRAP
3 Power Cleans 45/65kg
6 Strict Push-Up
9 Squat
2 Minute Rest
Post to comments
The Rules of Re-Do
)
Tuesday March 11, 2014
WOD
A. Deficit Deadlift 60-65%
3-3-3-3-3-3-3-3-3-3 EMOTM
B. 5 Rounds Quality
30 Second Inch Worm
30 Second Rest
C. For Time:
21-18-15-12-9-6-3
T2B
Wall Ball
Post to comments
How to Say “No” to Yourself
Monday March 10, 2014
WOD
A. Clean & Jerk
B. 15 Minute AMRAP
5 HSPU
10 KBS 1/1.5p
15 Box Jump 20/24"
Post to comments
Thursday March 6, 2013
WOD
A. Gymnastics
B. 3 Rounds for Reps
1 Minute Row
1 Minute Rest
1 Minute Ring Dip/Push-Up Strict
1 Minute Rest
1 Minute Alt D.B. Snatch
1 Minute Rest
Post to comments
Wednesday March 5, 2014
 |
| DON'T DO THIS! |
WOD
A. Hang Snatch 3-3-3-3-3-3
B. For Reps:
1 Minute Max Pull-Up
2 Minute Max Push-Up
3 Minute Max Squat
Rest 1 Minute:
1 Minute Max T2B
2 Minute Max KBS 1/1.5
3 Minute Max Sit-Up
Rest 1 Minute:
1 Minute Max Pull-Up
2 Minute Max Push-Up
3 Minute Max Squat
Score each cluster: Post to comments
Tuesday March 4, 2014
Kettlebell Class Tonight!
WOD
A. Push Press 5-5-5-3-3-3-1-1-1
B. For Time:
50 Wall Ball
25 Burpees
40 Wall Ball
20 Burpees
30 Wall Ball
15 Burpees
20 Wall Ball
10 Burpees
10 Wall Ball
5 Burpees
Post to Comments
Monday March 3, 2014
WOD
A. Hang Clean 3-3-3-3-3-3
B. For Time:
21-15-9
Deadlift 70/100kg
Pull-Up
Post to comments
Subscribe to:
Posts (Atom)