1.30.13 WOD
“Nancy” 5 rounds for time of: 400m run Overhead squat, (95#/65#), 15 reps Post time to Comments Video: Headlock Talk 101 with Tony Blaur – CrossFit Journal Hutch Hollywood, Kettlebell swings
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1.29.13 WOD
A. Hang Power Clean 2-2-2-2-2 B. 10-9-8-7-6-5-4-3-2-1 reps of: Hang Power Clean (75% of BW) Pullups C. 3 sets of Glute Ham Raises x 6-8 reps, rest about 90sec between sets. Don’t forget to finish with some foam rolling and mobility work. Video: Coach B and the Clean – CrossFit Journal Registration for…
1.28.13 WOD
A. Thruster (Demo) Build up to a heavy thruster in 15 minutes (off rack) B. Benchmark “Karen” 150 Wall Ball shots for time (20/14) *Scaling Options Will Be Available* Compare to 10-9-12-WOD Article: The Parent Trap- CrossFit Journal Al, Driving the prowler
1.27.13 WOD
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…
1.26.13 WOD
With a partner complete for time: 100 Plate Ground to OH 100 Plate Squats 100 Burpees 100 Plate Squats 100 Plate Ground to OH Good Luck to Hollywood Hutch, Fareed and Renata tomorrow representing CrossFit Glendale at the CrossFit Main Street Pride Garage Games Competition in FreeHold, NJ.!
1.25.13 WOD
A. Bench Press 5-5-5, Build to a heavy set of 5 B. Tabata Mash-up of: Ring Dips & Toes to Bar Reminder: 8:30pm class is cancelled Michael, Double Unders
1.24.13 WOD
A. “Flight Simulator” (20 min cap): 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5 reps of: Double Unders (unbroken) you MUST stop b/t sets you CANNOT skip singles in b/t sets *5-10-15-20-25-20-15-10-5 Unbroken D.U’s is the scaled version. *For people that are not proficient with double…
1.22.13 WOD
“The Crossfit Total” Back Squat – 3 attempts to a 1 RM Shoulder Press – 3 attempts to a 1 RM Deadlift – 3 attempts to a 1 RM Post Your Total Score. Article: Spaghetti and Meatball Cupcake – CrossFit Journal( Nutrition) Even Angels Need CrossFit – CrossFit Duki, Overhead Squats
1.22.13 WOD
A. Weighted Pull-ups, find your 3RM in 15 min B. 21-15-9 reps, for time of: Burpee Kettlebell Swing, 24/16kg Box Jump, 24″ Post time to comments. Barbra, Deadlifting!
1.21.13 WOD
A. Dynamic Warm Up B. 3 Power Cleans + 1 Push Jerk 3 Power Cleans are touch and go After your 3rd Power Clean, perform 1 Push Jerk C. Benchmark: “Grace” 30 Clean & Jerks for time (135/95) Post time to comments. Article: Food For Thought – CrossFit Journal (Nutrition) “If you can’t fly then…