5.2.13 WOD
Four sets of: Against a 5-minute running clock, complete: 500 Meter Row 400 Meter Run Double Unders x Max Reps Rest 5 minutes between sets Score is total # of Double Unders. Eddie, Working his Split Jerks
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5.1.13 WOD
A. Split jerk: 20 minutes of work on technique. B. 21-18-15-12-9-6-3 reps for time of: Wallballs, 20/14# Weighted sit-ups, 45/25# Post load, time to Comments. Video: Split Jerk Intro, Coach Burgener Shorty,
4.30.13 WOD
A. Weighted Pull-ups: In 15 minutes work up to a 3 rep max. B. AMRAP 15 Minutes 3 Burpees 6 KB Swings 72#/53# 9 Box Jumps 24″ 200m Run Hector, TGU
4.29.13 WOD
Benchmark! “Elizabeth” 21-15-9 reps for time: Cleans (135/95) Ring Dips *Scaling Ring Dips: If unable to perform full ROM Ring Dips, sub Hand Release Pushups (30-20-10) Finish with: Eight sets of: 20 seconds of Hollow Rocks 10 seconds of Rest Demo Elizabeth at The CrossFit Experience
4.28.13 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…
4.27.13 WOD
Filthy Fifty (w/partner) 2 rounds for time of: 50 Double Unders 50 Burpees 50 Wall Balls, 20/14 lbs 50 Back Extensions 50 Push Press, 45/35 lbs 50 Knees To Elbows 50 Walking Lunges 50 Kettlebell Swings, 35/26 lbs 50 Pull Up (Jumping)s 50 Box Jumps, 24/20 in Post total time. (Scaling options will be available…
4.26.13 WOD
A. Three sets, not for time, of: Handstand Push-Ups x 10 reps Ring Row x 10 reps L-Sits 30-45 seconds B. Bench Press @ 20X1 3-3-3-3-3 C. Three sets of: Turkish Get-Ups x 2 reps each arm Rest 60 seconds “Cooking With Kids: Steamed Kale” with Lanette Doran, CrossFit Journal Sean, Front Squats
4.25.13 WOD
A. Front Squat: Find 1 Rep Max B. Complete as many rounds as possible in 5 mins of: 10 Toes To Bars 20 Double Unders Video: Toes to Bar Efficiency Tips with Chris Spealler “Behind the Scenes of the CrossFit Games Open: Part 1, CrossFit Journal
4.24.13 WOD
A. Banded Speed Deadlifts, 7 sets of 2 reps, rest about a minute between sets. Note: The load should be such that the two reps are unbroken, with perfect mechanics and acceleration towards the top of the lift. Do not sacrifice speed for the load. If you find yourself slowing down on the way up,…
4.23.13 WOD
Tabata This! Tabata Row Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata Sit-up (abmat) The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals….