2013 05 09
Thursdays WOD 5/10 Warm up Double under practice Mobility Coaches Choice Snatch Prep Strength/Sport Hang Snatches 3-3-3-3-3-3 Wave build up to a 3 rep max Training TABATA Count how many reps you do per round, try and keep that pace for each round. Count up total number for all three…
Warm up: Coaches Choice Skill: Handstands Push ups Training: "Black Jack Row" Climb up or down the ladder for time. 2 HSPU'S 12 Box Jumps (24/20) 200 meter row 4 HSPU'S 14 Box Jumps 400 Meter row 6 HSPU'S 16 Box Jumps 600 Meter…
2013 05 08
-Warm up w empty barbell or PVC pipe 2 shrugs from high hang (hip) 2 shrugs from hang (top of the knee) 2 shrugs from the ground (mid shin) Dynamic stretches 2 power cleans from the high hang (hip) 2 hang cleans from the hang (top of the knee)…
2013 05 07
Floor press, work up to 3 sets of 5 at 75% of max For assistance: Bentover barbell rows 4 sets of 8 Lying triceps extensions with kettlebells 4 sets of 10
2013 05 06
-Warm up 400 meter run With PVC pipe 10 pass thru's 10 OHS 10 pass thru's 10 OHS 10 pass thru's 10 OHS -Skill toes to bar dynamic stretches Practice T2B/mobilize hips Work on Kipping and Knees 2 elbow/ T2B 10 thru the window 3 scorpion stretches (3 per leg,…
2013 05 06
Monday's WOD to kick off the week! Approximately 50 days til summer! -Warm up Coach's Choice -Strength Dead-lifts 5-4-3-2-1-1-1 50%-60%-70%-80%-90%-95-100% -Training 7min AMRAP 7 Dead-lifts 155lb/115lb (scale will be 70% of 1RM) 14 Ring dips Scale ring dips with Push ups/ push ups on bars Have a quick read about deadlifts…
2013 05 05
Main site Sunday's continue !! From The Crossfit.com archive - May 18th, 2012 Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20/16 pound ball 20 Pull-ups 10 Handstand push-ups If you are still trying to get your double-unders, check out this video: http://youtu.be/h7XjUbUpeHE
2013 05 04
Workout of the Day FIGHT GONE BAD Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations…
2013 05 03
Workout of the Day For time: 1000m Ski then... 21-15-9 Wall Balls Toes-to-Bar then... 1200 meter run then... 21-15-9 Wall Balls Toes to Bar then... 1500 meter row
2013 05 02
STRENGTH Workout of the Day 1) Every minute on the minute for 5 minutes complete: 3 Cleans (65-70% 1-RM) 6 Split Jumps (3 per leg) When the clock hits 5:00, for the next 2 minutes complete: Max effort cleans 2) Five Rounds for time of: Press, Push…
2013 05 01