8.29.13 WOD
800 Meter Run, Rest 3 min 600 Meter Run, Rest 2 min 400 Meter Run, Rest 1min 400 Meter Run, Rest 2 min 600 Meter Run, Rest 3 min 800 Meter Run, Done!!! Merrie,
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8.28.13 WOD
“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Scaling: Muscle Ups: Sub 4 Pullups or 2-4 Negatives with 4 Ring Dips/Negatives HSPU: Sub 4 HSPU w/ knees or feet on box “Nate” WOD demo (video) CrossFit – “Efficiency Tips: Muscle-ups” with…
8.27.13 WOD
A. Hang Power Snatch Spend 20 minutes building to a 3RM *All reps fast and clean – no pressing out B. 8 Alternating Tabata Intervals: Hang Power Snatch (75/55) Box Jump (24″/20″) CrossFit – A Professional Motocross Rider at 14 (video) Rory,
8.26.13 WOD
A. Front Squat 5×3 75%-80% of 1RM Use the same weight for each set. B. 2 Rounds, 10 minute cap 50 Wall Balls 20/14 50 Push ups Finish – 45 sec Max GHD Sit Ups Front Squats – Good vs. Bad (video) Before and After photo of Anthony Bruno. Your hard work and commitment is…
8.25.13 Open Floor
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick from Kelly Starrett’s Mobility WOD, grab some bands, lacrosse balls, a foam roller and…
8.24.13 WOD
In teams of four, with only 1 person working at a time, complete the following: 300 Kettlebell Swings (24/16 kg) 250 Push Press (95/65 lbs) 200 Pull-Ups 150 Box Jump Overs (24/20″) 1600 Meter Run Relay LuRong Living Paleo Challenge Register as a competitor of CrossFit Glendale as soon as possible! Gary,
8.23.13 WOD
A. AMRAP in 2 minutes : Row Max Calories B. Weighted Pull-Ups 3-3-3-3-3 90 sec rest *Use kettlebells, chains, and/or weighted vests to work up to your heaviest set of 3. C. 9 minute AMRAP of: 6 Burpees 12 Box jumps, 24/20 18 Walking lunges *Finish with some foam rolling and mobility work.
8.22.13 WOD
A. Run 800m For Time B. For Time: 30 Toes-to-Bar 50 Overhead Squats (65/45) 70 Double Unders C. 60 Hollow Body Rocks / 30 GHDSU LuRong Living Paleo Challenge Register as a competitor of our affiliate as soon as possible!
8.20.13 WOD
A. Deadlift 5-5-5-5-5 Notes: Touch and go reps. Rest 2 minutes b/w sets. Only last 2 sets should be tough. Ability to maintain back position and tempo dictates how heavy you go. If technique and tempo is maintained, add weight on next set. B. 3 Round for time: 400m Run 30 Kettlebell Swings 24/32 Cash…