12.11.12 WOD
“EVA” 5 rounds for time of: Run, 800 m 30 Kettlebell Swings, 2/1.5 pood 30 Pull-ups Scaling Options Will Be Available From Your Coach WOD Demo with CrossFit Santa Cruz – video Happy Birthday Liz!!!
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12.10.12 WOD
A. Back Squat 5-5-5 B. Tabata Mash-ups Front Squats (95/65) Burpees Tabata Interval is 8 sets of 20 seconds of work, 10 seconds of rest, completing as many reps as possible each set. In this workout we will rotate from one exercise to the next each interval. Reading Corner: Recovering From Hurricane Sandy- CrossFit Journal…
12.912 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…
12.8.12 WOD
“The 8 Days of Hanukkah” Partner Wod 8 rounds 8 Power Snatches 75/45 8 Toes to bar 8 Kettlebell swings 24/16kg 8 Burpees 8 SDHP 75/45 8 Box jumps 24/20 8 Pull-ups 8 Wall Balls Post total time. Happy Hanukkah!
12.7.12 WOD
A. Practice Muscle Ups and HSPU B. Shoulder Press, find your 1RM C. Tabata Double Unders Fran, Cleaning
12.6.12 WOD
A. Test : 2k Row for time. Compare from 8.10.12 B. “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Power Clean – Demo (video) Athena and…
12.5.12 WOD
A. Skill: Deadlift B. Strength: Deadlift 3-3-3 Build to a 3 rep max in 20 minutes C. 5 rounds for time of: 5 Deadlifts 15 AB Mat Sit-up 25 Double Unders Box Jumps
12.4.12 WOD
For time: 100 Overhead Squats (95#/65#) Penalty: Every time the bar comes down from the overhead position, you must perform 5 Burpees. The bar only has to come down from overhead to be penalized (it does not necessarily need to touch the ground) so there is no resting the bar on your back or holding…
12.3.12 WOD
A. Skill: Kipping Pullups B. Benchmark WOD “Helen” 3 rounds for time 400 meter run Kettlebell swing 21 reps 24/16kg Pull-ups 12 reps Scaling Options Will Be Available Compare to 8.21.12 Kipping Pull-Up Series – CrossFit
12.2.12 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…