Whoa...Skill Work:
- Walking on Hands, 200 meters
- L-Sit - Total of 120 seconds
WOD:
AMRAP in 20 minutes:
- 3 Muscle Ups
- 6 Snatches, 95-lbs
- 9 Box Jumps
Post time to comments.
Showing posts with label L-sit. Show all posts
Showing posts with label L-sit. Show all posts
Tuesday, May 25, 2010
Wednesday, 26 May 2010
Whoa...Skill Work:
- Walking on Hands, 200 meters
- L-Sit - Total of 120 seconds
WOD:
AMRAP in 20 minutes:
- 3 Muscle Ups
- 6 Snatches, 95-lbs
- 9 Box Jumps
Post time to comments.
Tuesday, March 2, 2010
Wednesday, 3 March 2010
Skill Work:
- Walking on Hands, 150 meters
- L-sit, Total of 2:00 minutes
WOD:
"Runny Cindy"
AMRAP in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
- Run 100 meters
Post number of rounds to comments.
- Walking on Hands, 150 meters
- L-sit, Total of 2:00 minutes
WOD:
"Runny Cindy"
AMRAP in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
- Run 100 meters
Post number of rounds to comments.
Tuesday, January 26, 2010
Wednesday, 27 January 2010
Skill Work:
Handstand Hold - 2 minutes total
L-Sit - 2 minutes total
WOD:
"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups
(Compare to 24 March 2009)
Post number of rounds to comments.
Handstand Hold - 2 minutes total
L-Sit - 2 minutes total
WOD:
"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups
(Compare to 24 March 2009)
Post number of rounds to comments.
Tuesday, January 12, 2010
Wednesday, 13 January 2010
Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post time to comments.
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post time to comments.
Tuesday, January 5, 2010
Wednesday, 6 January 2010
Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
Five rounds for time of:
- 50 Wall-ball, 20 lbs
- 25 Pull-ups
Post time to comments.
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
Five rounds for time of:
- 50 Wall-ball, 20 lbs
- 25 Pull-ups
Post time to comments.
Tuesday, October 27, 2009
Wednesday, 28 October 2009
Skill Work:
- Handstand, Total of 90 seconds
- L-sit, Total of 90 seconds
WOD:
3 rounds for time of:
- Row 500 meters
- 50 Dips
Post time to comments.
- Handstand, Total of 90 seconds
- L-sit, Total of 90 seconds
WOD:
3 rounds for time of:
- Row 500 meters
- 50 Dips
Post time to comments.
Friday, September 11, 2009
Saturday, 12 September 2009
Strength:
Push Press - 3 x 3
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
Modified "Michael"
6 Rounds for Time:
- Run 400 meters
- 25 Back Extensions
- 25 Sit-ups
Post weight and time to comments.
Push Press - 3 x 3
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
Modified "Michael"
6 Rounds for Time:
- Run 400 meters
- 25 Back Extensions
- 25 Sit-ups
Post weight and time to comments.
Monday, August 31, 2009
Tuesday, 1 September 2009
Strength:
Overhead Squat - 3 x 3
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
"Diane"
21-15-9
- Deadlift, 225 lbs
- Handstand Pushups
(Compare to 14 June 2009)
Post weight and time to comments.
Overhead Squat - 3 x 3
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
"Diane"
21-15-9
- Deadlift, 225 lbs
- Handstand Pushups
(Compare to 14 June 2009)
Post weight and time to comments.
Tuesday, August 25, 2009
Wednesday, 26 August 2009
Skill Work:
- Handstand Hold - Total 60 seconds
- L-sit - Total 60 seconds
WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
Post time to comments.
- Handstand Hold - Total 60 seconds
- L-sit - Total 60 seconds
WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
Post time to comments.
Wednesday, July 1, 2009
Thursday, 2 July 2009
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
AMRAP in 20 minutes:
- 20 Squats
- 15 Situps
- 10 Pushups
- 5 Pullups
*Rest precisely 30 seconds after each round.
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
AMRAP in 20 minutes:
- 20 Squats
- 15 Situps
- 10 Pushups
- 5 Pullups
*Rest precisely 30 seconds after each round.
Thursday, June 11, 2009
Friday, 12 June 2009
Skill Work:
- Handstand Hold - Total of 60 seconds
- L-sit - Total of 60 seconds
WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
Post number of rounds and total number of pullups to comments.
- Handstand Hold - Total of 60 seconds
- L-sit - Total of 60 seconds
WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
Post number of rounds and total number of pullups to comments.
Wednesday, June 3, 2009
Thursday, 4 June 2009
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
(Courtesy of CrossFit OKC)
Row 2000 meters, then...
6 Rounds:
- 20 Wall Balls, 20 lbs
- 10 Box Jumps, 24"
Post time to comments.
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
(Courtesy of CrossFit OKC)
Row 2000 meters, then...
6 Rounds:
- 20 Wall Balls, 20 lbs
- 10 Box Jumps, 24"
Post time to comments.
Wednesday, May 20, 2009
Thursday, 21 May 2009
Strength:
Bench Press - Set a new 5 Rep Max
(Use Bands if you have them)
Skill Work:
Handstand Holds - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
4 Rounds for Time:
- 4 Weighted Pullups, 60 lbs
- 8 Ring Pushups
- 12 Sumo Deadlift High Pulls, 95 lbs
Bench Press - Set a new 5 Rep Max
(Use Bands if you have them)
Skill Work:
Handstand Holds - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
4 Rounds for Time:
- 4 Weighted Pullups, 60 lbs
- 8 Ring Pushups
- 12 Sumo Deadlift High Pulls, 95 lbs
Saturday, May 9, 2009
Saturday, 9 May 2009
Strength:
Back Squat - Set a new 5 Rep Max!
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 Seconds
WOD:
From the 2009 CrossFit Games Asia Qualifiers
7 Rounds for Time:
- 7 Thrusters, 135 lbs
- 7 Burpees
Post weight and time to comments.
Back Squat - Set a new 5 Rep Max!
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 Seconds
WOD:
From the 2009 CrossFit Games Asia Qualifiers
7 Rounds for Time:
- 7 Thrusters, 135 lbs
- 7 Burpees
Post weight and time to comments.
Tuesday, May 5, 2009
Wednesday, 6 May 2009
Strength:
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Saturday, April 18, 2009
Sunday, 19 April 2009
Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you've got them)
Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps
Bench Press - Set a new 5 Rep Max
(Use bands if you've got them)
Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps
Saturday, April 11, 2009
Sunday, 12 April 2009
Strength:
Front Squat - Set a new 3 Rep Max
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
Post weight and number of rounds to comments.
Front Squat - Set a new 3 Rep Max
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
Post weight and number of rounds to comments.
Monday, March 23, 2009
Tuesday, 24 March 2009
Matt getting nasty on "Nasty Girls"Handstand - Total of 60 seconds
L-sit - Total of 30 seconds
WOD:
"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups
Post number of rounds to comments.
Thursday, March 12, 2009
Friday, March 13, 2009
Strength:
Low Box Squats w/ Bands - 3RM
Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds
WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups
Post weight and time to comments.
Low Box Squats w/ Bands - 3RM
Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds
WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups
Post weight and time to comments.
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