6.21.13 WOD
A. 30 Burpee Box Jump Overs (24″20″) B. Skill – Snatch (Full or Power) Practice – 20 minutes to work on technique or go for a heavy single Finish with – 2 x 15 GHD Sit Ups Like Mother, Like Daughter!
All
CrossFit
Daily WOD
Events
Fitness Advice
Fundamental Movements
Movement Tips
News
Nutrition
Slider
Uncategorized
WOD
6.20.13 WOD
Gino’s Birthday WOD A. AMRAP in 2 Minutes:Row (Calories) B. For Time: 20 Sumo Deadlift High Pull, 95/65 lbs 35 Wall Balls 20/14 lbs 600 m Run 35 Wall Balls 20/14 lbs 20 Sumo Deadlift High Pull, 95/65 lbs C.AMRAP in 2 Minutes: AbMat Sit-Ups Articles; Do this, and your day might improve…
6.19.13 WOD
A. Bench Press @ 20X1 3-3-3-3-3 B. 3 rounds of: 5 wall climbs 10 pistol squats 15 pushups Finish with; 400m Farmer’s Carry (53′s/35′s) On Saturday, July 6th, we will be participating in a worldwide fundraiser known as “CrossFit for Hope”. CrossFit for Hope will benefit St. Jude Children’s Research Hospital to combat childhood…
6.18.13 WOD
A. 7×1 Strict Pull Ups (Rest 60 seconds between sets – Aim for the most challenging Pull Up you can do. Chin ups are acceptable as well) B. 21-15-9 reps of Burpees KB Swing (32/24kg) Double Unders (If can’t do DU’s must sub alternating jumping lunges) As soon as workout is completed – 2 min…
6.17.13 WOD
Complete as many rounds and reps as possible in 30 minutes of: 5 Deadlifts (95,65) 5 Power cleans 5 Front Squats 5 Push Press 5 Back Squat 200m run Hope for Cures – Saturday, July 6th We’ll be participating in this fundraiser to help fight catastrophic children’s diseases. Consider helping us fundraise or create a…
6.16.13 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 the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
6.15.13 WOD
Teams of 2 Each partner completes the following: Buy in : 56 Burpess AMRAP 5 Thursters 135/95, 10 Box Jumps3 30/24, 15 AbMat SitUps while partner runs 800 meters AMRAP 5 Thursters 135/95, 10 Box Jumps3 30/24, 15 AbMat SitUps while partner runs 600 meters AMRAP 5 Thursters 135/95, 10 Box Jumps3 30/24, 15 AbMat…
6.14.13 WOD
For Time In teams of 3: Row 6000 meters as fast as possible Switch partners every 250 meters Eliana,
6.13.13 WOD
A. Overhead Squat (demo) 2-2-2-2-2 Build to a Heavy 2 reps in 20 minutes B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 12 Kettlebell Swings 32/24kg 12 Burpees “A good coach is that voice of reason…” – fubarbell Eric,
6.12.13 WOD
For Time: 21 Deadlifts (245/165) 800m Run 15 Deadlifts 800m Run 9 Deadlifts 800m Run 245/165 Finish with –2 min AMRAP of Push Ups The 7 biggest CrossFit mistakes and how to avoid them -Thebox.com Tom,