Today’s WOD: Snatch 5×3@70% or Burgener Warm-Up then 5-4-3-2-1 -Turkish Get-Up(L&R) -One Arm Snatch(L&R)
WOD 6/9/09
Today’s WOD: 21-15-9 -Low Bar Back Squat -Weighted Walking Lunge -Burpee -200M Run -Katie got her first pull-up yesterday during the kipping practice! Have you been working on your pull-ups, or are you still stuck on the bands every workout? Maybe you should consult the old Getting Off the Crack article -User-friendly little quip on losing fat from Fitness Spotlight. …
WOD 6/8/09
Today’s WOD: Weighted Pull-Ups 1-1-1-1-1-1-1 or Kipping Pull-Up Practice, 15 minutes then 5 Rounds: -5 Dead Hang Pull-Ups -10 Kipping Pull-Ups
WOD 6/6/09
Today’s WOD: Hopefully everyone got the message – the workout is being pushed back to 6pm today. Skill Work: The Handstand then AMRAP 10: -2 Deadlifts (275/185) -4 Handstand Push-Ups -8 Pull-Ups (Chest to Bar if you’re able to do more than 20 consecutive Pull-Ups) Workout adapted from CrossFit Evolution You Can’t Out-Train a Bad Diet Last weekend, I went …
WOD 6/5/09
Today’s WOD: 1600M 10 Thrusters, M 135#, W 95# 800M Run 20 Thrusters, M 95#, W 65# 400M Run 30 Thrusters, M 65#, W 45#
WOD 6/4/09
Today’s WOD: Deadlift 7×3 then 4 Rounds: -15 Hang Power Snatch -15 Ring Dips
WOD 6/3/09
Today’s WOD: Dumbbell Sott’s Press -10×3, each arm. then Run 400Mx4
WOD 6/2/09
Today’s WOD: In 75 Seconds Complete: -3 Hang Power Cleans -3 Box Jumps -3 Hang Power Cleans -3 Box Jumps -Sorry for the delay in posting today’s workout, as well as the workouts to Beyond the Whiteboard. Should be good in the next few minutes! Also, we’re going to have a booth setup at the Xterra races on 6/13+14. There’s …
WOD 6/1/09
Today’s WOD: 7 Rounds: -21 Shoulder Press, M 75# F 45# -21 Good Mornings, M 75#, F 45# ATTENTION If you want one of the kittens, e-mail Brandon (brandon@mydemosite.org) by Wednesday. It’s about time for the little fellas to head out.
WOD 5/29/09
Today’s WOD: PR Day