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.
Tuesday, October 27, 2009
Monday, October 26, 2009
Tuesday, 27 October 2009
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 20 minutes of:
- 10 Hang squat cleans, 135 lbs
- 25 Wall ball shots, 20 lbs
Post weight and number of rounds to comments.
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 20 minutes of:
- 10 Hang squat cleans, 135 lbs
- 25 Wall ball shots, 20 lbs
Post weight and number of rounds to comments.
Sunday, October 25, 2009
Monday, 26 October 2009
Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
3 rounds for time of:
- Run 400 meters
- 30 Overhead squats, 75 pounds
- 21 Pull-ups
Post weight and time to comments.
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)
WOD:
3 rounds for time of:
- Run 400 meters
- 30 Overhead squats, 75 pounds
- 21 Pull-ups
Post weight and time to comments.
Friday, October 23, 2009
Saturday, 24 October 2009
Strength:
Shoulder Press - 3 x 3
WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats
Post weight and number of rounds to comments.
Shoulder Press - 3 x 3
WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats
Post weight and number of rounds to comments.
Thursday, October 22, 2009
Friday, 23 October 2009
Strength:
Deadlift - Set a new 5 Rep Max!
WOD:
4 Rounds for time:
- 50 meters, Walking Lunges
- 50 Situps
Post weight and time to comments.
Deadlift - Set a new 5 Rep Max!
WOD:
4 Rounds for time:
- 50 meters, Walking Lunges
- 50 Situps
Post weight and time to comments.
Tuesday, October 20, 2009
Wednesday, 21 October 2009
Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!
WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!
WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post weight and time to comments.
Monday, October 19, 2009
Tuesday, 20 October 2009
Strength:
Incline Bench - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-15-9
- Power Snatch, 95 lbs
- Burpees
Incline Bench - Set a new 5 Rep Max
(Use bands if you have them)
WOD:
21-15-9
- Power Snatch, 95 lbs
- Burpees
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.
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