Today’s WOD: Floor Press 5-5-5-5-5 then Tabata Intervals of: Iron Chair L-Sits Supermans Chin Holds Advanced WOD: 800M Run 7 Minutes of Handstand Holds *Every time you come off the wall, run 400M Here’s one man’s experience as an endurance athlete using CrossFit to train. It’s like magic, yo.
WOD 01/26/11
Today’s WOD: “Grace” 30 Clean and Jerks (135#/95#) Last completed on 08/31/10. Advanced WOD: 2 Position Snatch (Floor, Mid Thigh) 2 @ 75%, 3 @ 80% Press Challenging 4×4 then 3 rounds of: 1 minute side plank left 1 minute side plank right 1 minute plank prone Our bodies are made of sinewy strong muscles and one of the muscles …
WOD 01/25/11
Today’s WOD: Back Squat 4×3 @ 85% then AMRAP 7: 5 Wall Balls 5 Box Jumps 5 Sumo Deadlift High Pulls (75#/55#) Advanced WOD: “Nate” AMRAP 20: 2 Muscle Ups 4 Handstand Push-Ups 8 Kettlebell Swings (32 kg/24 kg) Last completed on 01/13/10. *Check out Jake’s hair in that link from last January. Every hair is perfectly combed and in …
WOD 01/24/11
Today’s WOD: “Death by 10 Meters” With 2 cones set up 10M apart, run 10M in the first minute, 20M in the second minute, 30M in the third, and so on and so forth until you are unable to run sprint the distance within the minute. This is very similar to doing a pull-up ladder, but with more funzies. Advanced …
WOD 01/21/11
Today’s WOD: Press 4×3 @ 80% then 21-15-9 Kettlebell Half Moons (24 kg/16 kg) Sandbag Get Ups Advanced WOD: 2 Position Snatch (Floor, Mid Thigh) 2 @ 75%, 3 @ 80% Back Squat 2×5 @ 75%, 5×3 @ 80% All the cool kids are going to SuperFit tomorrow (I am not cool enough to go). The first wave of folks …
WOD 01/20/11
Today’s WOD: 800M Run 7 Minutes of Handstand Holds *Every time you come off the wall, run 400M Advanced WOD: JT 21-15-9 Handstand Push-Ups Ring Dips Push-Ups Last completed on 02/05/10. Z-Fred posted this to facebook, but I’m not sure if everyone is a part of that “group”. It looks like there are lots of delicious paleo recipes for consumption. …
WOD 01/19/11
Today’s WOD: Overhead Squat Work up to a heavy double then 4×2 @ 75% of the heavy double then 9-6-3 Power Clean (155#/105#) Burpee Pull-Ups Advanced WOD: 2 Position Clean (Floor, Mid-Thigh) 2 @ 75%, 3 @ 80% Push-Press Challenging 4×4 then 21-15-9 Thrusters (115#/75#) Sit-Ups Bring a Friend Day is today. Bring your friends by to try a workout. …
WOD 01/18/11
Today’s WOD: Kelly 5 Rounds: 400M Run 30 Box Jumps (24″/20″) 30 Wall Balls (20#/12#) Last completed on 11/09/10. Advanced WOD: Tabata Intervals of: Iron Chair L-Sits Supermans Chin Holds Once again, ignore the weird photos on the side and learn more about handling your business.
WOD 01/17/11
Today’s WOD: Deadlift 4×1 @ 90% then 20-18-16-…-6-4-2 Double Unders Kettlebell Swings (24 kg/16kg) Advanced WOD: Power Snatch + Snatch 4 sets @ 75% Back Squat 3×5 @ 80%, 3 @ 83% then AMRAP 7: 6 Turkish Get Ups (45#/30#) 12 Toes to Bar Ignore the weird stuff on the side and learn some more about myofascial release and some …
WOD 01/14/11
Today’s WOD: Roy 5 Rounds of: 15 Deadlifts (225#/165#) 20 Box Jumps (24″/20″) 25 Pull-Ups Advanced WOD: 3 Position Clean (Floor, Knee, Mid-Thigh) 65% x 2, 70% x 3 Front Squat 4×4 @ 75% then 20-18-16-…-6-4-2 Double Unders Kettlebell Swings (24 kg/16kg)