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…
A. Take 15-20 minutes to practice/develop kipping pull-up or muscle-up skills. B. “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders, Sit-ups. Scaling Options Available From Your Coach Compare your times from 9.14.12 WOD. Thanksgiving Day Schedule: Thursday- 9:30am class only, Friday – 12pm and 5:30pm classes, Saturday – back to normal schedule; Sal C, Deadlifting!
A. Take 20 minutes to practice and build to a comfortable Snatch. B. AMRAP in 20 min of: DB Snatch, 40/25#- 5 reps each hand Push-up w/hand release- 10 reps Squat- 15 reps The Barbell Hates Skinny– CrossFit Lisbeth Sugar Cravings – Marks Daily Apple Max Jr, Squatting.
Men’s Health magazine Dec’12 issue features Brooklyn Nets star player Kris Humphries working out at CrossFit Glendale. Click the graphic link to read the article.
A. Take 15-20 minutes to practice your Clean and Jerk technique B. 21-15-9 reps of: Hang Dumbbell Cleans 40/30 lbs Burpees A Metabolic Analysis of CrossFit – CrossFit Journal Coach Oren Lippmann, Brooklyn Nets Kris Humphries and Coach Alvaro Pena.
