Today’s WOD: 3-3-3-3 Weighted Pull-Ups 3-3-3-3 Weighted Dips then 200M Farmer’s Walk (24 kg/16 kg) 200M Body Weight Carry (Load a barbell with your body weight and carry it in the back squat position) 200M Bear Crawl Advanced WOD: 15-10-5 Deadlift (275#/185#) Dead Hang Pull-Ups Rest 3 minutes 2K Row Gloves for your hands are recommended for the bear crawls!
WOD 01/12/11
Today’s WOD: 1000M Row 100M Walking Lunges 400M Run 100M Overhead Carry (115#/75#) Advanced WOD: 3 Position Snatch (Floor, Knee, Mid-Thigh) 65% x 2, 70% x 3 then Press Challenging 5×5, 5 work sets, adjust weight as necessary Many moons ago Jake wrote up a nice article on improving pull-ups. Here it is again for your reading pleasure. We’ve had …
WOD 01/11/11
Today’s WOD: Clean and Jerk 7×1 @ 80% then AMRAP 10: 10 Wall Balls 7 Sit-Ups 5 Ring Dips Advanced WOD: Mary AMRAP 20: 5 Handstand Push-Ups 10 Pistols 15 Pull-Ups Last completed on 09/09/10. Self Reflection. There’s only a couple people out there that care if you skip a day that says something like “4x800M Run” or “5K Run” …
WOD 01/10/11
Today’s WOD: 4x800M Runs with 90 second recoveries Advanced WOD: Power Clean + 2 Cleans 2 @ 65%, 3 @ 70% then Front Squat 2×6 @ 75% then Kipping Pull-Up practice
WOD 01/07/11
Today’s WOD: Front Squat Work up to a heavy single then 5×5 @ 80% then 10 Rounds: 5 Jump Squats 5 Pull-Ups Advanced WOD: 3 Position Snatch (Floor, Knee, Mid-Thigh) 65% x 2, 70% x 3 then Back Squat 4×4 @ 75% then 3 rounds, untimed: 35′ Farmers Walk (as heavy as possible) Sandbag (100#/50#) or Keg (200#/160#) Press for …
WOD 01/06/11
Today’s WOD: 800M Run 25 Burpees 500M Row 25 Box Jumps 400M Run 50 KB Swings (24kg/16kg) 500M Row 50 Wall Balls Advanced WOD: Same as above. Thinking of running the Monument 10K? Not sure how to train for the run while still improving your CrossFit? Why not train with us? You get some sweet Lululemon gear from our lovely …
WOD 01/05/11
Today’s WOD: Press 5×5 @ 75% then 5 Rounds: 5 Hang Power Snatches (95#/65#) 10 Sandbag Get Ups Advanced WOD: 3 Position Clean (Floor, Knee, Mid-Thigh) 65% x 2, 70% x 3 then Push Press Challenging 5×5, 5 work sets, adjust weight as necessary Don’t make New Year’s resolutions, they don’t work. Make a commitment to yourself to be healthy …
WOD 01/04/11
Today’s WOD: Diane 21-15-9 Deadlift (225#/185#) Handstand Push-Ups Last completed on 11/16/10. Advanced WOD: Same as above.
WOD 01/03/11
Today’s WOD: Back Squat 5×5 @ 80% then 3 Rounds: 35 Box Jumps 50 Double Unders Advanced WOD: Power Snatch + 2 Snatch 65% for 2 sets, 70% for 3 sets then Back Squat 2×6 @ 75% then 3 Rounds: 50 Double Unders 25 Hollow Rocks Happy 2011 to everyone! For those of you that are a part of our …
WOD 12/31/10
Today’s WOD: “Murph” 1600M Run 100 Pull-Ups 200 Push-Ups 300 Squats 1600M Run Last completed on 02/11/10. The pull-up, push-up, squat piece can be partitioned as you see fit. Most folks opt for a 20 round “Cindy”. In order to do this workout as prescribed, you have to don a 20# weight vest for the whole workout. Yey. This workout …