WOD: “Deck of Cards” Spades = Pullups Hearts = Thrusters Clubs = Russian Lunges Diamonds = KB swings Joker = Row 500m Is Alcohol Good or Bad For Health? – Marks Daily Apple CrossFit and MMA – CrossFit Journal Hanging Out at CrossFit Glendale!
A. Snatch, find your 1RM or practice technique. Demo B. AMRAP in 10min: 6 Power Snatches 115/85# 9 Toes to Bar 12 Box Jumps 24/20# Scaling Options Will Be Available Al Sr, Wall Balls Photo Courtesy of Sara aka. Shorty!
A. 4 x 500m Row @ Max Effort Rest 3 minutes between rounds. B. 4 rounds NFT of: Ring Push-ups, max reps Pistols, 8-10 reps each leg Hollow Body Rocks, 20 reps Nuts – Marks Daily Apple Meet Katie Hogan – CrossFit Journal Andy, Wall Balls! Photo courtesy of Sara aka Shorty
“Hutch HollyWood 38” For time: 38 Pullups 3 rounds 11 Power Cleans 28 Wall Balls 47 Sit Ups (74) 38 Pullups This workout is performed by first completing 38 pull-ups. Once you have completed the pull-ups, you will then perform 3 rounds of the triplet of 11 Power Cleans, 28 Wall Balls, and a 74…
A. Max-Effort Push Press in 20 min. B. 3 rounds for time of: 50 Double Unders 25 Kettlebell Swings, 24/16kg 10 Burpee Box Jumps, 24/20″ Scaling Options Will Be Available How To Eat More Vegetables – Marks Daily Apple The Flower Book – by Andrew Zuckerman Brooklyn Nets, Kris Humphries training at CrossFit Glendale NY.
A. CrossFit Warm-Up 3 rounds, NFT of: Samson Stretch, 30-45 sec each leg OHS, 10-15 reps GHD Sit-up, 10-15 reps GHD Back Extension, 10-15 reps Pull-up, 10-15 reps Ring Dip or Push-up, 10-15 reps B. Back Squat 1-1-1-1-1 C. 3 sets NFT of: Glute Ham Raises x 6-8 reps, rest 30 L-Sit on parallettes, accumulate…
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…
Team WOD In teams of 2, AMRAP 20: 7 Kettlebell Swings (24.16kg) 7 Burpees 7 Wall Balls(20,14lb) Alternate athletes each round. Meet NASCAR’s first woman pit-crew member, crossfitter Christmas Abbott– ABCNEWS.com One year wiser– Life As A Plate.com Gary L,
A. Test 400m Run B. 2012 CrossFit Games Regional Workouts – Individual Event 1 Diane: 21-15-9 reps, for time of: Deadlift 225/155 lbs Handstand push-ups (Scaling Options Will Be Available From Your Coach) 7 Ways To Make Yourself More Coachable -CrossFit Invictus Photo courtesy of Sara K.
“Partner Murph” For Time: 800 m Run 100 Pull-ups 200 Push-ups 300 Air Squats 800 m Run Work in teams of 2. Both partners run the 800 meters. Then split the pull-ups, push-ups, and squats as needed with only one person working at a time. Then both partners run another 800. Post total time. We…
