Today’s WOD: Annie 50-40-30-20-10 Double Unders Sit-Ups Last completed by the advanced class on 05/03/11. Advanced WOD: EMOM complete 2 Burpees 20 Box Jumps (30″/24″) 8 Sandbag Get Ups 20 Wall Balls (20#/14#) 8 Squat Cleans (185#/115#) 20 Push-Ups 8 Deadlifts (275#/185#) 20 Kettlebell Swings (32 kg/24 kg) 8 Muscle Ups 20 Hollow Rocks 8 Handstand Push-Ups Guest commentary from …
WOD 05/04/11
Today’s WOD: Overhead Squat 10×2 @ 65% then 3 Rounds: 500M Row 50 Double Unders Advanced WOD: Back Squat @ 75% x 5, 5, Max Reps then 30M Handstand Walk and Front Lever practice For those of you that wear Five Fingers or like going barefoot in your regular shoes, I know you’ve got a serious case of the stink …
WOD 05/03/11
Today’s WOD: AMRAP 15: 5 Power Cleans (115#/85#) 7 Push-Ups 9 Sit-Ups Advanced WOD: Annie 50-40-30-20-10 Double Unders Sit-Ups Last completed on 11/04/10.
WOD 05/02/11
Today’s WOD: Deadlift 5×5 @ 75% then Max wall balls in 30 seconds followed by 30 seconds of rest for a total of 6 minutes Advanced WOD: Press @ 75% x 5, 5, Max Reps then 3 Rounds: 500M Row 20 Pull-Ups 10 Toes to Bar Rest as needed between rounds. Score is your slowest round. The Open is over …
WOD 04/29/11
Today’s WOD: Angie 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats Last completed on 11/12/10. Advanced WOD: Romanian Deadlifts 5-5-5-5-5 then 5 Rounds: 4 Skin the Cats 6 Second L-Sit 8 Pistols Tomorrow is the last 7 minutes of the Open for quite a few folks and we’ll be cooking out after everyone is done. Open workouts will start at …
WOD 04/28/11
Today’s WOD: Back Squat 4×2 @ 90% Advanced WOD: CrossFit Open 2011 WOD 6 John Huston turns 40 today. We’re glad you were born. We will commemorate the day by doing something fun at 4:30.
WOD 04/27/11
Today’s WOD: Deadhang Pull-Ups 5xMax Reps then 7 Rounds: 3 Skin the Cats 5 Second L-Sit Advanced WOD: Back Squat 3×5 @ 70% then Skill work for the Open. If you’re not planning on competing at Team SuperFit in August, we could sure use your help as a volunteer. Email Jake if you are willing and able. Thanks, everyone! And …
WOD 04/26/11
Today’s WOD: 10K Run Advanced WOD: 3 Rounds: Each round is composed of 3 sets of the following: 5 Deadlifts 5 Hang Power Cleans 5 Push Presses 5 Front Squats Use 50% of your Push Press 1RM for the loading. There is a 10 Burpee penalty for setting the bar down during a round. Rest as needed between rounds. We …
WOD 04/25/11
Today’s WOD: Floor Press 5-5-5-5-5 then 5 Rounds: 15 Hollow Rocks 5 Wall Walks Advanced WOD: 400M Run 25 Thrusters (135#/85#) 500M Row 25 Sandbag Get Ups 400M Run 25 Pendlay Rows (135#/85#) 500M Row 25 Burpees 400M Run Hopefully, everyone had a smooth first week with the Nutrition Challenge. We know the first and second weeks are pretty difficult …
WOD 04/22/11
Today’s WOD: Hang Power Clean Work up to a heavy single then EMOM 7: 1 Power Clean, 2 Hang Power Cleans @ 80% of the heavy single Advanced WOD: Floor Press 5-5-5-5-5 then 21-15-9 Thrusters (95#/65#) Double Unders Team SuperFit is coming. Do it. As a double reminder, there will be no cookout after the workout tomorrow. We are saving …