Another good team workout for you this Saturday: Deck o’ Cards A deck of cards will be distributed to each team. Each suit represents a movement, each numerical value represents the amount of reps to be completed. One team member will select a card and complete the movement and required reps. The next member will select a card and complete …
WOD 8/21/09
Time to get that body weight work in. Today’s WOD: AMRAP 20: – 5 HSPUs – 10 Pull-ups – 15 Walking Lunges And speaking of body weight movements, think your muscle ups are good? Check out Andreas Aguilar. His very first move on those rings is as strict and strong a muscle up as you’re ever going to see. I …
WOD 8/20/09
Today’s WOD: 10-8-6-4-2 – Hang Power Cleans 50-40-30-20-10 – Sit-ups You haven’t had enough cleans yet, have you? Courtesy of CrossFit Evolution.
WOD 8/19/09
Today’s WOD: Shoulder Press Max Effort x 5 Here’s a nice article from Jon Gilson at Again Faster. It’s a little old, but it’s just as valid today as ever. It’s mostly for you ladies out there, but the boys could learn a thing or two too (2-2, get it?). Enjoy.
WOD 8/18/09
Today’s WOD: 5 Rounds: – 12 Deadlifts – 9 Hang Power Cleans – 6 Front Squats – 3 Push Jerks – Last Completed on 2/19/09 – Seeing how shoes are one of the serious monetary investments at a gym such as CrossFit, we might want to learn a little something about them. After all, our feet form the base of …
WOD 8/17/09
Today’s WOD: Back Squat 10×3 [youtube]http://www.youtube.com/watch?v=UyTKYYt1GIA[/youtube] While we don’t endorse children lifting weights, you’ve got to admit, this kid is diesel. Listen to that grunt!
WOD 8/15/09
Today’s WOD: In teams of 4 (1 station at a time, rotating through movements until all are completed, 3 minute rest between each station): Station 1: – 400M Run – KB Snatch – Push-ups – Air Squats Station 2: – 100M Walking Lunges – KB Clean and Press – Pull-ups – Burpees Station 3: – 100M Backwards Bear Crawl – …
WOD 8/14/09
Today’s WOD: PR Day
WOD 8/13/09
Today’s WOD: Push Press 1-1-1-1-1-1-1 then Rowing Technique work/500M Row
WOD 8/12/09
Today’s WOD: 3 Rounds: -800M Run -50 Sit-ups -30 Med Ball Cleans