Today’s WOD: Back Squat 3×3 @ 85% then 15-10-5 Ring Dips Pendlay Rows (115#/65#) Knees to Elbows Advanced WOD: CrossFit Open 2011 WOD 1 (Take 2) AMRAP 10: 30 Double Unders 15 Power Snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters …
WOD 03/23/11
Today’s WOD: 10 minutes of double under practice then AMRAP 10: 4 Hang Power Snatches (95#/65#) 8 Jumping Lunges Advanced WOD: Clean & Jerk 4×2 @ 65% then 10 minutes of skin the cat, front and back lever practice We’re not entirely sure how he did it, but John B managed to snap a barbell at the collar end. There …
WOD 03/22/11
Today’s WOD: Rack Jerk 4×2 @ 85% then 5 Rounds: 5 L-Pull-Ups 10 Pistols Advanced WOD: EMOM 8: 3 Hang Power Snatches (95#/65#) 5 Pull-Ups 7 Box Jumps (24″/20″) Thank you again to all the athletes and spectators that came out and helped us make the Open kickoff a success. Unfortunately, we won’t be able to host cookouts every Saturday …
WOD 03/21/11
Today’s WOD: 20-15-10-5 Pull-Ups Overhead Squats (65#/35#) Push-Ups Wall Balls (20#/12#) Advanced WOD: 400M Run 5 Power Cleans (135#/85#) 5 Front Squats (135#/85#) 50 Push-Ups 400M Run 5 Power Cleans (135#/85#) 5 Front Squats (135#/85#) 50 Sit-Ups 400M Run 5 Power Cleans (135#/85#) 5 Front Squats (135#/85#) 50 Squats 400M Run 5 Power Cleans (135#/85#) 5 Front Squats (135#/85#) 50 …
WOD 03/18/11
Today’s WOD: Press 5×5 @ 75% then In 4 minutes run 400M followed by max reps of Clean and Jerks (135#/95#) Rest 1 minute In 4 minutes run 400M followed by max reps of Squat Cleans (135#/95#) Rest 1 minute In 4 minutes run 400M followed by max reps of Hang Power Cleans (135#/95#) Rest 1 minute In 4 minutes …
WOD 03/17/11
Today’s WOD: Tabata This Tabata intervals of: Squats Pull-Ups Push-Ups Sit-Ups Advanced WOD: CrossFit Open 2011 WOD 1 AMRAP 10: 30 Double Unders 15 Power Snatches The Power snatch loads are as follows: Men and Masters Men 45-49, 50-54: 75lbs/35kg Women and Masters Women 45-54: 55lbs/25kg Masters Men 55-59, 60+: 65lbs/30kg Masters Women 55-59, 60+: 45lbs/20kg I don’t post links …
WOD 03/16/11
Today’s WOD: Deadlift 5×5 @ 75% then 3 Rounds: 500M Row 30 Hammer Swings (15 each side) Advanced WOD: Overhead Squat 3×5 @ 70%; then 1x max reps @ 70% then Muscle-Up Practice If you don’t have muscle-ups yet, EMOM 10: 1 deadhang pull-up, 1 ring dip We did barbell carries a couple Saturdays ago, construction workers thought, “wtf?” So …
WOD 03/15/11
Today’s WOD: 10 Renegade Man Makers (35#/15#) 20 Sandbag Get Ups 30 Burpees 40 Pull-Ups 800M Run 50 Box Jumps 60 KB Swings (16 kg/8 kg) 70 Goblet squats (16 kg/8 kg) 80 Double Unders 800M Run Advanced WOD: 5 Rounds: 7 Deadlifts (275#/185#) 24 Double Unders Before I launch into another classic tirade, I realized yesterday after talking with …
WOD 03/14/11
Today’s WOD: Clean and Jerk 4×2 @ 85% then EMOM 10: 3 Power Cleans (115#/65#) 5 Push-Ups 7 Squats Advanced WOD: 10 Renegade Man Makers (45#/25#) 20 Sandbag Get Ups 30 Burpees 40 Pull-Ups 800M Run 50 Box Jumps 60 KB Swings (24 kg/16 kg) 70 Goblet squats (16 kg/8 kg) 80 Double Unders 800M Run Sign up for the …
WOD 03/11/11
Today’s WOD: 8x200M Run Run starts every 3 minutes Advanced WOD: Weighted Pull-Ups 3-3-3-3-3 then 21-15-9 Dumbbell Thrusters (50#/30#) Kettlebell Swings (32 kg/24 kg) This article has been making the rounds over the past couple days and I haven’t had a chance to post it to our blog until today. It’s about carbohydrates of the processed variety and why they …