Today’s WOD: Back Squat 3×5 (+5-10#) then 4 Rounds: 1 Barbell complex (115#/75#) consisting of the following: 1 Power Snatch 1 Overhead Squat 1 Power Clean 1 Front Squat 1 Push Press 10 Deadhang Pull-Ups 200M Run To all interested parties: we’ll be hosting a Memorial Day Murph on May 28th. We’re looking at running the workout once in the …
WOD 05/11/12
Today’s WOD: Deadlift 3×5 (+5-15#) then 21-15-9 Stiff Leg Deadlift (24 kg/16 kg) Toes to Bars Double Unders Feel free to compose and post your own zombie haiku over the weekend.
WOD 05/10/12
Today’s WOD: Clean and Jerk Work up to a heavy single then Grace 30 Clean and Jerks (135#/95#) Last completed on 10/13/11. Zombie haiku as Shakespeare would have written it: To bite through the skull or beat it against the wall? That is the question.
WOD 05/09/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then 10 Ring Dips 20 Sandbag Get Ups (50#/35#) 30 Sit-Ups 20 Ring Dips 30 Sandbag Get Ups 40 Sit-Ups 30 Ring Dips 40 Sandbag Get Ups 50 Sit-Ups Saw a lot of broken positions on the deadhang pull-ups in the warm-up yesterday. Watch yesterdays video and stay tight!
WOD 05/08/12
Today’s WOD: L-Sit Skill Work then 400M Run 20 Burpee Box Jumps (24″/20″) 400M Run 15 Burpee Box Jumps 400M Run 10 Burpee Box Jumps 400M Run 5 Burpee Box Jumps Pull-up mechanics from one of my favorite CrossFit celebrities.
WOD 05/07/12
Today’s WOD: Back Squat 3×5 (+5-10#) then AMRAP 10: 10 Thrusters (95#/65#) 10 Push-Ups 10 Double Unders Congratulations to our two lovely ladies, Julie and Andie, who just got their first muscle ups after months of hard work! Nice work, girls!
WOD 05/04/12
Today’s WOD: Power Clean Work up to a heavy single then 5×2 @ 80% then 15-12-9-6 Kettlebell Swings (24 kg/16 kg) Thrusters (95#/65#) Deadhang Pull-Ups Toes to Bars Morgan and Kat on the log here. And here’s Josh Everett and Dave Lipson doing Isabel.
WOD 05/03/12
Today’s WOD: Power Snatch Work up to a heavy single then Isabel 30 Snatches (135#/95#) Last completed on 06/21/11. Megan killing it on the log at our recent Alpha Strongman Competition.
WOD 05/02/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then AMRAP 10: 30 Double Unders 20 Wall Balls (20#/14#) 10 V Ups Barefoot concrete running better than grass? While I understand the concept of barefoot running, most of us live in an urban environment where running barefoot just isn’t safe for the feet. You’d be hard pressed to find a stretch of concrete …
WOD 05/01/12
Today’s WOD: Toes to Bar Skill Work then For Time: 500M Row 21 Toes to Bars 21 Kettlebell Swings (24 kg/16 kg) 400M Run 15 Toes to Bars 15 Kettlebell Swings (24 kg/16 kg) 800M Run 9 Toes to Bars 9 Kettlebell Swings (24 kg/16 kg) Morgan and Erica warming up for the strong(wo)man competition. Of course Erica is smiling …