2013 05 23
Tag Archives: CrossFit WOD
Warm up Mobility coaches Choice 2 sets of 5 w empty barbell Thruster Strength Barbell Thrusters 2-2-2-2-2 Work up to a heavy set of 2 Super set with 20 band pull-aparts Training "Death by Thruster" Ascending Thruster ladder 95/65 lbs 1st minute, 1 thruster 2nd minute, 2 thrusters…
Warm up Mobility Coaches Choice Skill 15 minutes to work on Toes to bar / Hand stand push ups Workout prep 2 sets of 5 box jumps 5 KB Swings 5 T2B 2 HSPU Training…
2013 05 22
Workout of the Day A. Five sets of: Hang Clean x 3 reps Rest 2-3 minutes B. Complete as many rounds and reps as possible in 12 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 10 reps 100 Meter Run
2012 11 19
Workout of the Day In teams of 3: Row 1500m (relay, switching every 250m) 1200m Run (relay, each runs 400m) 60 Box Jumps (relay, 20 jumps each) 60 Burpees (just get it done) 60 Box Jumps 1200m Run 1500m Row
2012 11 17
Workout of the Day A. Five sets of: Shoulder Press x 3 reps Rest 2-3 minutes B. Complete as many rounds and reps as possible in 8 minutes of: Hand-Release Push-Ups x 10 reps Double-Unders x 30 reps
2012 11 15
Pick Up a Heavy Weight…and Walk With It
Workout of the Day In teams of two, complete four sets of: Row 1000 Meters 300 Meter Farmers Walk Partners can partition row and carry however they would like.
2012 11 13
Workout of the Day A. Three sets of: Bulgarian Split Squats x 4 reps each leg @ 30X1 Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds B. Four rounds for time of: 185/125 lbs Front Squats x 5 reps Pull-Ups x 10 reps 400…
2012 11 12
2012 11 11
Workout of the Day A. 5 sets of: Back Squat x 2-3 reps Rest 3 minutes B. In teams of two, partners alternate to complete 4 sets each of: Wall Ball Shots x 15 reps (20/12 lbs to 10′) Toes to Bar x 10 reps Burpee Box Jump-Overs…
2012 11 10
Workout of the Day A. Four sets of: Turkish Get-Ups x 2 reps Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds B. Three rounds for time of: Deadlift x 10 reps (275/185 lbs) Hand-release Push-Ups x 20 reps Double-Unders x 30 reps
2012 11 09