Today’s WOD: Front Squat 3×3 @ 85% then 2 Rounds: 400M Run 40 Box Jumps Advanced WOD: CrossFit Open 2011 WOD 5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power Cleans (145#/100#) 10 Toes to Bars 15 Wall Balls (20# to 10′ target/14# to a 9′ target) We’re only a couple days into our …
WOD 04/20/11
Today’s WOD: 100 Squats 10 Ring Dips 90 Sit-Ups 20 Burpees 80 Lateral Jumps 30 Pull-Ups 70 Walking Lunges 40 Push-Ups 60 Ring Rows 50 Hollow Rocks Advanced WOD: Snatch 4×2 @ 65% then Skill work for the Open. The birthday girl and her little friend hanging out on the rings. Happy birthday, Julie! The American diet for the loss. …
WOD 04/19/11
Today’s WOD: Pendlay Rows 3-3-3 Go heavy, but maintain good form! This is an assistance exercise, not a hulk out exercise. Good Mornings 3×3 (95#/45#) then 2 Rounds: 100M Overhead Carry (115#/75#) 100M Sprint 100M Farmers Carry (24kg/16kg) 100M Sprint 100M Plate Carry (45#/25#) 100M Sprint Advanced WOD: 6 Rounds: 3 Ground to Overheads (185#/125#) 6 Chest to Bar Pull-Ups …
WOD 04/18/11
Today’s WOD: Jackie 1000M Row 50 Thrusters (45#) 30 Pull-Ups Last completed on 12/20/10. Advanced WOD: 500M Row 30 Kettlebell Swings (32 kg/24 kg) 30 Burpees 100 Squats (45#/25#) 25 Deadlifts (225#/135#) 30 Ring Dips 400M Run 15 Squat Cleans (155#/115#) 30 Chest to bar Pull-ups 500M Row PNC III officially starts today. I know quite a few people mistakenly …
WOD 04/15/11
Today’s WOD: Helen 3 Rounds: 400M Run 21 Kettlebell Swings (24 kg/16 kg) 12 Pull-Ups Last completed on 10/07/10. Advanced WOD: Dumbbell Rows 8-8-8-8 then 7 Rounds: Max false grip pull-ups on the rings 10 Hollow Rocks Erica is our current featured athlete. I feel like she needs a nickname like “smiley” or “pearly” or something to do with those …
WOD 04/14/11
Today’s WOD: Overhead Squat 5×5 @ 65% then 300/100 Double Unders for time If you are good at double unders, do 300. If you haven’t mastered them yet, practice doing 100. Advanced WOD: CrossFit Open 2011 WOD 4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing Burpees 30 Overhead squats (120#/90#) 10 Muscle-ups The …
WOD 04/13/11
Today’s WOD: 5x250M Row (all out efforts) with 2 minute recoveries Rest 5 minutes, then Max height box jumps 3-3-3-3-3 Advanced WOD: Front Squat 3×5 @ 70%, then 1xMax Reps then Skill work for the Open Read about lectins and stop eating them.
WOD 04/12/11
Today’s WOD: 3x (1 Clean and 2 Jerks) @ 85% of your Clean & Jerk Max then 15-13-11-…-5-3-1 Toes to Bars Walking Lunges Advanced WOD: AMRAP 12: 7 One Arm Dumbbell Snatches Right (50#/35#) 7 One Arm Dumbbell Snatches Left (50#/35#) 3 Box Jumps (36″/30″) Quick Note: If you signed up for the Nutrition Challenge, we’ll be charging your account …
WOD 04/11/11
Today’s WOD: 5 Rounds: 5 Handstand Push-Ups 5 Overhead Squats (115#/75#) then 25 Wall Balls (20#/12#) then 6 Rounds: 6 Pull-Ups 6 Front Squats then 36 Burpees Advanced WOD: 100 Squats 10 Ring Dips 90 Sit-Ups 20 Burpees 80 Lateral Jumps 30 Pull-Ups 70 Walking Lunges 40 Push-Ups 60 Ring Rows 50 Hollow Rocks We will be doing body fat …
WOD 04/08/11
Today’s WOD: Push Press 3×3 @ 85% then 21-15-9 Sit-Ups Over Box Jumps Advanced WOD: Deadhang Pull-Ups 3x Max Reps then 9-6-3 Muscle Ups Overhead Squats (135#/95#) I’ve got nothing for today. Sorry. Brain fried (day).