10.29.14 WOD
Back Squat 5×3 *Aim to add 5 pounds to last weeks working weight Finish with: For Time 50 Medball V Sit-ups 20/14 Ellen Stein Raw squat- 330 lbs – Video
10.28.14 WOD
A. Hang Power Clean 5 X 3, rest 2 mins. Build to a max, but form should remain solid. DEMO B. AMRAP 2min, 10 Box Jumps 24/20″ 10 Push Press 115/75# Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
10.27.14 WOD
A. 2 Sets : Run 200 M 10 PVC Passthroughs :30 Hollow Body hold 10 OHS (barbell) :60 Squat Stretch (Static Hold in bottom) 10 OHS (barbell) :30 Plank (On Hands) B. For time: Run 400 meters 50 pull-ups Run 400 meters 50 push-ups Run 400 meters 50 sit-ups Run 400 meters 50…
10.28.14 WOD
This is a TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together. *WEAR PINK!!! HELEN consists of THREE rounds of: 400 meter run (both partners run together), 21 kettlebell swings (Rx 53/35#) and 12 pull-ups. Partners can tag-team in and out of the…
10.24.14 WOD
A. Bench Press 5×5 @ 65% 1RM B. 3 rounds Not for Time. Bent-Over Barbell Row x 8-10 reps @ 21X0 DEMO L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time) Barbell Glute Bridges (Hip Thrust) x 12-15 reps DEMO Everything You Need to Know About the Hip…
10.23.14 WOD
A. Hang Power Snatch – Build up to a heavy double or technique work DEMO B. 4 Rounds 500m Row Rest (1:1) With the help and inspiration from Devin and Shorty we’d like to cap off the Crossfit Glendale, October 25th event with some timely and much needed celebration on the…
10.22.14 WOD
A. Deadlift: 3×5 @ 65-75% of 1RM *Same weight across for three sets B. AMRAP 8 mins 8 Power Cleans – 135/95 8 Front Squats – 135/95 8 Burpees -over the bar (lateral) Finisher – Pigeon Pose + Couch Stretch – 2 min each leg With the help and inspiration…
10.21.14 WOD
A.Strength/Skill : 5 Sets of 5 Strict Chin Ups + 5 Handstand Push Ups. Rest 90 seconds between sets. B. “Annie” – 50-40-30-20-10 reps for time of Double Unders – (Scaled 3-for-1 Singles) Abmat Sit Ups Finisher – 75 Supermans With the help and inspiration from Devin and Shorty we’d like to…
10.20.14 WOD
A. Back Squat – 5×3 (20 min time cap) B. For Time – 15 min Time Cap 30 Wall Balls 20/14 30 Pull Ups 30 Box Jumps 24/20″ 30 Burpees 30 Toes To Bar *Scale to 20 reps per movement if 15 minutes seems unattainable. Finish with – 1200m Jog …
10.19.14 Open Floor
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…