Today’s WOD: -75 Push-ups -50 SDHP, M#95 W#65 -50 Ring Dips -30 Pull-ups, weighted if possible -25 HSPU
WOD 12/18/08
Today’s WOD: Snatch technique work then Snatch to a heavy single
WOD 12/17/08
Today’s WOD: 4 Rounds: -12 Zercher Squats -12 Push Jerk -100M Bear Crawl -A little excerpt from a post titled “Clock Whores” from Hyperfit USA: Definition of a Clock Whore: Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other …
WOD 12/16/08
Today’s WOD: 21-15-9 -Backsquat, as much as you can pull from floor -Burpees -One of the most common, and debilitating injuries we see at CrossFit RVA are those involving the wrists. I’m seeing more and more reliance on tape, wraps, as well as lots of grimacing during overhead squats, front squats, and pressing work. As everyone knows, your wrists are …
WOD 12/15/08
Today’s WOD: 3 Rounds: 400M Run 21 KB Swing 12 Snatches -I have found a new blog to read, can’t believe I was missing this: Conditioning Research
WOD 12/12/08
Today’s WOD: “Chelsea” –Elite Fitness for Women from Adam Stanecki
WOD 12/11/08
Today’s WOD: AMRAP 20: 10 KB Swings 20 Sit-ups 30 Double Unders
WOD 12/10/08
Today’s WOD: Back Squat 15% x 3 50% x 3 65% x 3 80% x 3 90%+ x 3 (Set a new 3RM if you have it in you) 65% x 3 x 5 Sets -This looks a little on the complicated side, but it should be easy once you get into it. This is a take on the 10 …
WOD 12/9/08
Today’s WOD: 30 Pull-ups 10 HSPU 20 Pull-ups 20 HSPU 10 Pull-ups 30 HSPU
WOD 12/8/08
Today’s WOD: Shoulder Press 3-3-3-3-3 4 Rounds: 15 Shoulder Press, men #75 women #45 15 Med Ball Cleans [vimeo]http://www.vimeo.com/2442597[/vimeo]