3.6.13 WOD
A. Weighted Pull-ups 3-3-3 B. 4 rounds NFT of: Ring Push-ups, max reps L-sit on parallettes, 20 sec Pistols, 10 each leg GHD Hip Extenstion x 8-10 reps “CrossFit Games Update: March 5, 2013” – video Reebok CrossFit: A History of the Games
3.5.13 WOD
A. Front Squat find your 1RM B. As many rounds as possible in 10 minutes of: 10 Wall Balls 20 Double Unders Post total rounds. Article: Imagine It All – MentalityWOD.com “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is…
3.4.13 WOD
A. Practice Handstands/HSPU/Kipping HSPU (determine variation for workout) B. Benchmark “Diane” 21-15-9 reps for time: Deadlift (225/155) HSPU Compare to 11-23-12 Post your time. March 6th marks the beginning of the search for the “Fittest on Earth.” EVERYONE is encouraged to register and complete the workouts…that’s right, EVERYONE! We will be performing the workouts together…
3.3.13 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 and get…
3.2.13 WOD
A. Partner Warm-up B. For time: 5K Run (map) Finish with 100 Air Squats *Reminder: 9AM CLASS is Paleo Challenge Benchmark WOD #2 “FGB”. 10AM Class regular class. Articles: What South West Airlines can teach you about losing weight and keeping it– Being Primal It’s The Sugar,Folks NYT Dominica,
3.1.13 WOD
A. Press, find your 1RM B. 4 rounds of: in 5 min: Run 400m in remaining time do as many rounds and reps as possible of: 3 Ring Dips 6 Burpees 9 Knees-to-Elbows Lauren,
2.28.12 WOD
A. Snatch 5-3-2-1-1 Spend 20 minutes building up to a heavy single Sets of 5-3-2 are touch and go reps B. Benchmark! “Isabel” For time: 30 Snatches (135/95) CrossFit – Nicho is Ready (video) Mike D,
2.27.13 WOD
A. Clean, find your 1RM, or practice technique. (demo) B. Tabata AbMat Sit-Ups Rest 1 min Tabata Russian Lunges The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. Video: “Bring the Noise” with Jon…
2.26.13 WOD
A. Skill practice Muscle Ups (work on progressions)/ Pullups B. For time: 10 Muscle Ups 30 Box Jumps (24/20) 8 Muscle Ups 24 Box Jumps 6 Muscle Ups 18 Box Jumps 4 Muscle Ups 12 Box Jumps 2 Muscle Ups 6 Box Jumps Post time to comments. Scaling Muscle Ups: If unable to perform Muscle…
2.25.13 WOD
A. Back Squat (Low Bar) 3-3-3-3-3 B. For time 2 rounds of: 25 Thrusters 95/65 lbs 13 Burpees 30 Double Unders Article: The Paleo Starter Kit, Part II: “The Paleo Scramble”, A Basic Technique For Real-World Cooking Low Bar vs High Bar Squatting – 70’sBIG Happy Birthday DuKi,