6.5.13 WOD
A. Close Grip Bench Press 5-5-5-5-5-5 Sets 1-3: Warmup sets, easy Sets 4-6: Working sets, tough B. 2 x 400m Farmer’s Carry (53’s/35′s) “Proper Bench Technique” with Shane Sweatt and Laura Phelps-Sweatt (video)
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6.4.13 WOD
Skill: Kipping Pull-Ups For Time: Run 800m 40 KB Swings (53/35) 20 Pull Ups Run 600m 30 KB Swings 15 Pull Ups Run 400m 20 KB Swings 10 Pull Ups Finish with : AMRAP in 2 Minutes AB Mat Sit-Ups Glen Pendlay on Weightlifting and CrossFit – video
6.3.13 WOD
“The Chief” Max rounds in 3 minutes of: 3 Power Cleans(135/95#) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. “The Magic Meal” – [video] “Fight or Flight” with Drew Canavero – [video] Sara and Oren with Kelly Starrett at CrossFit Mobility Certification with Kelly Starrett.
6.2.13 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…
6.1.13 WOD
In teams of 2, alternating full rounds, complete as many reps and rounds as possible in 8 minutes of: 3 Deadlifts (225/155 lb) 6 Box Jumps (24/20″) 9 Pull-ups Rest exactly 2 minutes, and then: In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes of: 10…
5.31.13 WOD
A. Snatch practice B. 2k Row for time Sign Up for 2013 SUMMER NUTRITION 30-DAY PALEO CHALLENGE! (JUNE 1ST-JUNE 30TH). Email Oren@cfglendale to reserve a spot. Chad Vaughn, 285lb Snatch
5.30.13 WOD
A. Front Squat: 20 min to establish a 3RM B. EMOM14 – Alternating 15 Wall Balls 20/14# 10 Toes to Bar C. AMRAP in 2 minutes of Ring Rows “Happiness and Intellectual Pursuits” with Elisabeth Akinwale, (Video)
5.29.30 WOD
A. Take 20 minutes to work up to 1 rep max Push press B. Tabata mash-up of: SDHP, 95/65 Burpees Articles: Why Women Should Not Be Afraid of Gaining Muscle (part 1)– Charles Poliquin CrossFit Central Unity – Video Liz,
5.28.13 WOD
A: 2 minute Hollow Hold B. “Flight Simulator”: 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 *If you are struggling with unbroken double-unders, your workout is: ”Rhiannon”…
5.27.13 WOD
Reminder: The only workouts today will be held at 9:00a and 11:00a. This class is uncapped, so let’s honor those who have made the ultimate sacrifice for our country! Today’s Workout: “MURPH” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of…