2012 09 11
Tag Archives: CrossFit WOD
Workout of the Day A. Three sets of: Bulgarian Split Squats x 6-8 reps @ 31X1 Rest 90 seconds Band External Rotations x 8-10 reps @ 2010 Rest 90 seconds B. Four rounds for time of: 135/95 lbs Ground to Overhead x 8 reps 400 Meter Run…
Workout of the Day A. Weighted Chin Ups 5 x 5 (or work on progressions if you don't have pull ups yet) Rest 2-3 minutes between sets B. "Death by" push-ups and ring rows for 20 minutes First min...1 push-up, 1 row, rest the remainder of the minute…
2012 08 31
Workout of the Day Four rounds for time of: Row 400 Meters Run 400 Meters Ski 400 Meters (This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The…
2012 08 30
Workout of the Day Five sets of: Row 500 Meters 25 Wall Ball Shots Rest 3 minutes Post times (for each round) to comments. Summer / Fall Reading- A couple books that EVERYONE should own. Becoming a Supple Leopard. Available for Pre-Order now. Simply put, Kelly Starrett is a genius,…
2012 08 24
Workout of the Day A. Four sets of: Deadlift x 5 reps Rest 20 seconds Wall Climbs x 4 reps Rest 3 minutes B. For time: 40 Double-Unders 20 Kettlebell Swings (32/24 kg) 10 Handstand Push-Ups 600 Meter Run 10 Handstand Push-Ups 20 Kettlebell Swings (32/24…
2012 08 22
Workout of the Day A. Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds B. Every minute, on the minute,…
2012 08 22
Workout of the Day A. Take 15-20 minutes and find today’s 1-RM Clean and Jerk. B. For time: 500 Meter Row 50 Kettlebell Swings 100 Air Squats 500 Meter Row Thanks to TechniqueWOD.com for these videos...
2012 08 21
Workout of the Day A. Press 5 x 3 B. Five rounds for max reps of: 60 seconds of Pull-Ups 60 seconds Ring Dips 60 seconds Burpees 60 seconds Rest On each ring dip, finish with pinky to your side and thumb turned out away from your body.
2012 08 20
Workout of the Day A. Four sets of: Front Squat x 5-7 reps @ 30X1 Rest 90 seconds L-Sit x Max Hold (or elapsed time of 45-60 seconds) Rest 90 seconds B. In teams of two, partners alternate to complete 10 rounds each of: 135/95 lb Power Cleans…
2012 08 18
Workout of the Day A. Five sets of: 2-Position Clean (One from the ground, one from the hang) Rest 2-3 minutes between sets The goal is to focus on putting yourself in the correct positions, and then executing the lift with speed and intensity. Do not sacrifice speed…
2012 08 16