Strength:
Incline Bench - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-15-9
- Power Snatch, 95 lbs
- Burpees
Monday, October 19, 2009
Sunday, October 18, 2009
Monday, 19 October 2009
Strength Work:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
"Tyler"
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
WOD:
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post weight and time to comments.
Tuesday, September 15, 2009
Wednesday, 16 September 2009
Skill Work:
Ring Work (Muscle-up progression, front/back levers, etc...)
WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs
Post skill work and time to comments.
Ring Work (Muscle-up progression, front/back levers, etc...)
WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs
Post skill work and time to comments.
Monday, September 14, 2009
Tuesday 15 September 2009
Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
Skill Work:
(Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3
WOD:
Row 1k
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
Skill Work:
(Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3
WOD:
Row 1k
Sunday, September 13, 2009
Monday, 14 September 2009
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
Skill Work:
Snatch Balance - 95% x 1 x 3
Snatch - 80% x 3 x 3
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups
Post weights and time to comments.
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
Skill Work:
Snatch Balance - 95% x 1 x 3
Snatch - 80% x 3 x 3
WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups
Post weights and 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.
Thursday, September 10, 2009
Friday, 11 September 2009
Let us never forget what we bleed for. Our thoughts and prayers go out to the families and friends of each and every one of the 2,974 innocent lives that were taken 8 years ago. Strength:
Deadlift - Set a new 3 Rep Max!
Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
WOD:
21-15-9
- Double Unders
- Thrusters, 75 lbs
Post weights and time to comments.
Tuesday, September 8, 2009
Wednesday, 9 September 2009
Skill Work:
Turkish Get-Up - Set a new 1 Rep Max (w/ both arms!)
WOD:
AMRAP in 30 minutes
- Row 250 meters
- 5 Burpees
- 10 KB Swings, 1 pood (or 35 lbs DB)
Post weight and number of rounds to comments.
Turkish Get-Up - Set a new 1 Rep Max (w/ both arms!)
WOD:
AMRAP in 30 minutes
- Row 250 meters
- 5 Burpees
- 10 KB Swings, 1 pood (or 35 lbs DB)
Post weight and number of rounds to comments.
Monday, September 7, 2009
Tuesday, 8 September 2009
Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
Skill Work:
Snatch Complex (Power Snatch + 2 Overhead Squats + Snatch Balance) - 75% of Snatch x 3 sets
WOD:
5 Rounds of the following for time:
- 20 Air Squats
- 15 Push press, 95 lbs
- 10 Squat Cleans, 95 lbs
- 5 L-pullups
Post weights and time to comments.
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)
Skill Work:
Snatch Complex (Power Snatch + 2 Overhead Squats + Snatch Balance) - 75% of Snatch x 3 sets
WOD:
5 Rounds of the following for time:
- 20 Air Squats
- 15 Push press, 95 lbs
- 10 Squat Cleans, 95 lbs
- 5 L-pullups
Post weights and time to comments.
Sunday, September 6, 2009
Monday, 7 September 2009
Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
Skill Work:
Muscle Snatch - 75% (of MS 1RM) x 3 x 3
Split Jerk - 75% x 3 x 3
WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 30 May 2009)
Post weights and time to comments.
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)
Skill Work:
Muscle Snatch - 75% (of MS 1RM) x 3 x 3
Split Jerk - 75% x 3 x 3
WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 30 May 2009)
Post weights and time to comments.
Friday, September 4, 2009
Saturday, 5 September 2009
Strength:
Shoulder Press - 3 x 3
WOD:
Three rounds for time of:
- Run 800 meters
- 25 L-pull-ups
- 30 Overhead squats, 75 lbs
Post weight and time to comments.
Shoulder Press - 3 x 3
WOD:
Three rounds for time of:
- Run 800 meters
- 25 L-pull-ups
- 30 Overhead squats, 75 lbs
Post weight and time to comments.
Thursday, September 3, 2009
Friday, 4 September 2009
Strength:
Deadlift - Set a new 1 Rep Max!
Skill Work:
Snatch Balance - Heavy Single; 85% x 2 x 2
WOD:
"Fat Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs
Enjoy a video of Greg Amundson, one of the original CF firebreathers, absolutely crushing this WOD HERE!
Post weights and time to comments.
Deadlift - Set a new 1 Rep Max!
Skill Work:
Snatch Balance - Heavy Single; 85% x 2 x 2
WOD:
"Fat Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs
Enjoy a video of Greg Amundson, one of the original CF firebreathers, absolutely crushing this WOD HERE!
Post weights and time to comments.
Wednesday, September 2, 2009
Rest Day, 3 September 2009
WOD:
Go out and scour the internet for interesting articles relating to CrossFit, fitness, nutrition, training, etc... Post links and your thoughts to comments.
Go out and scour the internet for interesting articles relating to CrossFit, fitness, nutrition, training, etc... Post links and your thoughts to comments.
Tuesday, September 1, 2009
Wednesday, 2 September 2009
Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Hefty Barbara"
Five rounds, each for time of:
- 10 Pull-ups, 45 lbs
- 15 Ring Push-ups
- 20 GHD Sit-ups
- 25 Pistols, Alternating Legs
Rest precisely 3 minutes between rounds.
Post weight and times for each round to comments.
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
"Hefty Barbara"
Five rounds, each for time of:
- 10 Pull-ups, 45 lbs
- 15 Ring Push-ups
- 20 GHD Sit-ups
- 25 Pistols, Alternating Legs
Rest precisely 3 minutes between rounds.
Post weight and times for each round 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.
Sunday, August 30, 2009
Monday, 31 August 2009
Olympic Lifting Total
Set a new 1 Rep Max!!!
- Snatch
- Clean & Jerk
Treat this as if you were at a competition. You are to take 3 attempts per exercise.
(Compare to 18 June 2009)
Post weights from each lift and the total of your best 2 lifts to comments.
Set a new 1 Rep Max!!!
- Snatch
- Clean & Jerk
Treat this as if you were at a competition. You are to take 3 attempts per exercise.
(Compare to 18 June 2009)
Post weights from each lift and the total of your best 2 lifts to comments.
Saturday, August 29, 2009
Rest Day - 30 August 2009
Rest up, tomorrow's gonna be a big day!
Here are some motivational videos to tide you over in the meantime...I'm not sure what the connection is between O-lifting and Ramstein, but whatever, the videos are still pretty cool. I'm actually shocked by the utter lack of kick ass weightlifting compilations out there. Oh well, enjoy!
Here are some motivational videos to tide you over in the meantime...I'm not sure what the connection is between O-lifting and Ramstein, but whatever, the videos are still pretty cool. I'm actually shocked by the utter lack of kick ass weightlifting compilations out there. Oh well, enjoy!
Friday, August 28, 2009
Saturday, 29 August 2009
Strength:
Shoulder Press - Set a new 1 Rep Max!
Skill Work:
Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets
WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups
Post weights and time to comments.
Shoulder Press - Set a new 1 Rep Max!
Skill Work:
Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets
WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups
Post weights and time to comments.
Thursday, August 27, 2009
Friday, 28 August 2009
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
Skill Work:
Muscle Snatch - Heavy Single; 70% of single x 1 x 3
(Focus on turnover speed)
WOD:
AMRAP in 15 minutes:
- 100m Farmer Carry
- 10 Pullups
- 10 Burpees
Post weights and number of rounds to comments.
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
Skill Work:
Muscle Snatch - Heavy Single; 70% of single x 1 x 3
(Focus on turnover speed)
WOD:
AMRAP in 15 minutes:
- 100m Farmer Carry
- 10 Pullups
- 10 Burpees
Post weights and number of rounds 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.
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