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…
12-1-12 WOD
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!
11.30.12 WOD
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!
11.29.12 WOD
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
11.28.12 WOD
“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…
11.27.12 WOD
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.
11.26.12 WOD
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…