Today’s WOD: 21-15-9 Wall Balls (20#/14#) Push-Ups Pull-Ups Advanced WOD: Deadlift 3×3 @ 80% (+20# for guys/+10# for girls) then 21-15-9 Wall Balls (20#/14#) Push-Ups Pull-Ups Bring it on down to liquorville.
WOD 06/02/11
Today’s WOD: 5 Rounds of: 12 Kettlebell Swings (24 kg/16 kg) 100 Foot Bear Crawl 100 Foot Sprint 6 Kettlebell Split Squats Per Leg (24 kg/16 kg) 100 Foot Crab Walk 100 Foot Sprint Advanced WOD: Same as above I wish people would post every day with the volume that we had yesterday. More people, even. This place is a …
WOD 06/01/11
Today’s WOD: CrossFit Total Back Squat: MEx1 Press: MEx1 Deadlift: MEx1 Last completed on 01/31/11. Advanced WOD: Back Squat 2×1, 1xMax Reps @ 85% then 9-7-5 Renegade Man Makers (45#/25#) Power Snatches (135#/95#) Stone to Shoulder (110#/80#) A few people have expressed to me that they would be interested in checking out the regionals competition up north this weekend. Feel …
WOD 05/31/11
Today’s WOD: 4x400M Runs with 2 minute recoveries then Partner assisted handstand walks. Walk 10-30M based on your ability to stay on your hands. Advanced WOD: Cindy AMRAP 20: 5 Pull-Ups 10 Push-Ups 15 Squats Last completed 05/17/11 by the regular class. The workplace as a possible contributing factor in the rise of obesity. Less active at work means less …
WOD 05/27/11
Today’s WOD: 1KM Run 25 Turkish Get Ups (16 kg/8 kg) 1KM Run 25 Burpees Last completed by the advanced class on 05/24/11. Advanced WOD: Snatch 15 @ 70%-80% Clean and Jerk 12 @ 70%-80%
WOD 05/26/11
Today’s WOD: Press 4×2 @ 90% then 5 Rounds: 5 Deadlifts (185#/115#) 7 Pull-Ups 200M Run Advanced WOD: 7 Rounds: 3 Ground to Overheads (185#/135#) 3 Bar Muscle Ups 3 1-Legged Box Jumps (20″/14″) 200M Run
WOD 05/25/11
Today’s WOD: Nasty Girls 3 Rounds: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135#/95#) Last completed by the advanced class on 05/19/11. Advanced WOD: Back Squat MEx3 then 2 Rounds: 400M Farmer’s Walk (24 kg/16 kg) 20 Burpees Last completed by the regular class on 05/20/11. Real ducks are awesome.
WOD 05/24/11
Today’s WOD: Back Squat 4×2 @ 90% then 20-18-16-…-6-4-2 Sit-Ups Lateral Jumps Advanced WOD: 1KM Run 25 Turkish Get Ups (16 kg/8 kg) 1KM Run 50 Burpees Women don’t glisten, but they do sweat less, apparently. I know the article is old and full of mostly useless information to fill your brain with, but then again, the Mighty Ducks movie …
WOD 05/23/11
Today’s WOD: 50 Double Unders 25 Toes to Bars 50 Double Unders 25 Wall Balls 50 Double Unders 25 Toes to Bars 50 Double Unders 25 Wall Balls Advanced WOD: Press MEx3 then 5 Rounds: 5 Deadlifts (255#/175#) 7 Chest to Bar Pull-Ups 200M Run Quack, quack, quack, Mr. Ducksworth. If you’re looking for a SuperFit partner, go here and …
WOD 05/20/11
Today’s WOD: Snatch 10×2 @ 65% then 2 Rounds: 400M Farmer’s Walk (24 kg/16 kg) 20 Burpees Advanced WOD: Deadlift 3×3 @ 80% (+10# for guys, +5# for girls) then 5 minutes of Power Snatches (125#/75#) with 20 seconds on and 40 seconds off Our lovely local Lululemonite, Val, did a write-up on mobility with a focus on yoga. Flexibility …