Today’s WOD: Back Squat 3×5 (+5-10#) then 3 Rounds: 10 Overhead Squats (115#/85#) 10 Chest to Bar Pull-Ups Congratulations to all our competitors at the strongman competition on Saturday. It was a blast spectating and watching strong people lift heavy things is always fun. A special congratulations goes out to Irene who got her first muscle up on Friday! Hi5!!
WOD 04/27/12
Today’s WOD: Deadlift 3×5 (+5-15#) then AMRAP 10: In teams of 3: 50 Foot Prowler Push (135#/90#) then 100 Double Unders Regionals kick off this weekend. Stay up on the action in the South East, South Central, and Canada West at the Games site. There are some incredible athletes coming out of those regions and they will set high standards …
WOD 04/26/12
Today’s WOD: 3 Rounds: 1 Minute of Power Snatches (105#/75#) 1 Minute of Kettlebell Swings (24 kg/16 kg) 1 Minute of Toes to Bars 1 Minute Rest
WOD 04/25/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then In teams of 2, conduct a push-up pyramid from 1 up to 10 and back down to 1. For example, athlete 1 does 1 push-up while athlete 2 rests. Athletes alternate up to 10 and back down. As if you didn’t already know that exercise is good for your brain. You’re in a …
WOD 04/24/12
Today’s WOD: Toes to Bars skill work then 21-15-9 Toes to Bars Burpee Box Jumps Double Unders Toes to Bars are a pretty tough movement to string together. We’ll be working on some skills to make them more efficient and to string them together in greater volume. Don’t miss it.
WOD 04/23/12
Today’s WOD: Back Squat 3×5 (+5-10#) then 4 Rounds: 1 minute Deadhang Pull-Ups 1 minute Rest 1 minute Ring Dips 1 minute Rest How many walking steps do you take on a daily basis? What about if you subtract out what you do at the gym? It’s a scary thought that all the desk jockeys out there could be taking …
WOD 04/20/12
Today’s WOD: Power Clean Work up to a heavy single then 5×2 @ 80% then 40-30-20-10 Wall Balls (20#/14#) Double Unders Make sure you guys are following the linear progression for these lifts and are recording your progress. We’ll be at this for a couple months, so don’t worry about loading up the barbells heavier than they need to be …
WOD 04/19/12
Today’s WOD: Diane 21-15-9 Deadlift (225#/185#) Handstand Push-Ups Last completed on 12/27/11.
WOD 04/18/12
Today’s WOD: Bench Press 3×5 (+2.5-5#) then AMRAP 10: 500M Row 20 Kneeling Kettlebell Half Moons (24 kg/16 kg) This has nothing to do with CrossFit, but everything to do with awesome things to do this summer (or spring). Kat forwarded this link to me and I, for one, am all about going ape.
WOD 04/17/12
Today’s WOD: Handstand Push-Up skill work then 5 Rounds: Max Rep Deadhang Pull-Ups 200M Sprint With regards to the sore wrists and forearms thread on facebook (which if you haven’t read yet, do so), wrists and forearms are the joints and muscles that are the smallest in the overhead weight bearing system and because of that, they are the first …