2.22.14 WOD
In teams of 3 complete: For time Run 800 meters 150 Box Jumps Run 800 meters 150 Anchored AbMat Situps Run 800 meters 150 Wall Balls
2.21.14 WOD
A. Deadlift: Wendler Week 1 5 Deadlift @ 65% 5 Deadlift @ 75% 5+ Deadlift @ 85% (Do as many reps as possible) 5/3/1 Wendler calculator. B. 2 Rounds For Time: 75 Double Unders 500m Row 20 Overhead Lunges (Alternating, 45/25) Finisher: Coaches Choice!!! Mario,
2.20.14 wod
For Time (20-min): 75 KB Swings 53/36 20 Burpees 20 Pull Ups 50 KB Swings 15 Burpees 15 Pull Ups 25 KB Swings 10 Burpees 10 Pull Ups CrossFit Open 2014!!! Only 7 days remain until the first workout of the 2014 CrossFit Open is released! Team CF Glendale is currently 15 people strong. Let’s…
2.19.14 WOD
A. Strict Press Spend 20 min discovering your 1rm B. 10 min AMRAP 10 DB/KB Snatches – alternating arms 10 Hand Release Push-ups 10 Box jumps 30, 24′ Greg Glassman on the Open: Part 1 – [video] Sub 3 Minutes with Rich Froning [video] David,
2.18.14 WOD
A. “Body weight strength” Handstand Holds & Squat Bottoms 2:00,1:30,1:00,:30 B. 20 min AMRAP 250m Row Sprint 35 AbMat Sit-Ups
2.17.14 WOD
A. Back Squat 5 Back Squat @ 65% 5 Back Squat @ 75% 5+ Back Squat @ 85% (Complete as many reps as possible) B. EMOTM for 12 Minutes 4 Thrusters 115/85# 4 Burpees Details about our next Strength Program: Click CFG 531 How to Warm-up Warming up prior to training is important. I usually…
2.16.14
Open Floor 10a-1p: 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…
2.15.14 WOD
TEAM “Deck Of Cards” Rx (75/55) Spades – Air Squats Hearts – Power Clean Clubs – Power Snatch Diamonds – Push Jerk Joker – 12cal Air Bike Each team gets a deck of cards. One person pulls a card the # is the reps the suit is the movement. Face cards are 12 reps. Aces…
2.14.14 WOD
In teams of 2 complete: 100 Wall Balls (Reps can only be performed while Partner holds the bottom of an Overhead Squat w/ PVC) 75 Toes to Bar (Reps can only be performed while Partner holds the top position of a Pushup) 100 Wall Balls (Reps can only be performed while Partner hangs from the…
