Today’s WOD: Bent Over Dumbbell Row 8-8-8-8-8 then 21-15-9 Thrusters (95#/65#) Ring Dips Advanced WOD: Southeast Regionals WOD from 2010 8 Rounds: 2 Snatches (145#/85#) 4 Push Presses/Jerks (145#/85#) 6 Chest to Bar Pull-Ups 200M Run Times for the top men and women. Things to make you go hmmmm… We measure almost everything you do at the gym, whether it …
WOD 03/09/11
Today’s WOD: Push-Up practice 3×10 of any push-up form that allows the chest to touch the deck or an abmat. Untimed. then “Karen” 150 Wallball Shots Last completed on 10/14/10 by the advanced class and 10/13/10 by the regular class. Advanced WOD: Deadlift 5×5 @ 75% then Row for 5 minutes at a 20 stroke per minute pace. The CrossFit …
WOD 03/08/11
Today’s WOD: Front Squat 5×5 @ 75% then 20-18-16-…-6-4-2 Kneeling Kettlebell Half Moons (24 kg/16 kg) Ring Rows Advanced WOD: 21-15-9 Thrusters (95#/65#) 400M Run Even though she doesn’t quite finish, this is ill in more ways than one. For those of you that have done a prescribed Fran before, this is some impressive stuff.
WOD 03/07/11
Today’s WOD: 3 Rounds: 12 Kettlebell Swings (24 kg/16 kg) 500M Row Rest 2 minutes between rounds Rest 5 minutes 12 Thrusters (95#/65#) 30 Burpees Rest 2 minutes 3 Rounds: 10 Deadlifts (185#/135#) 10 Ring Dips Advanced WOD: “Filthy Fifty” 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings (16 kg) 50 Walking Lunges 50 Knees to Elbows 50 Push …
WOD 03/04/11
Today’s WOD: Snatch 4×2 @ 85% then AMRAP 12: 6 Turkish Get Ups (35#/15#) 8 Ring Dips 10 Lateral Jumps Advanced WOD: Tween Linda 10-8-6-4-2 Deadlift (1.5/1x body weight) Bench Press (1/0.5x body weight) Squat Clean (0.75x body weight) Is this a good likeness of Brian? Some at the gym say yes, some say no. I think I’m getting categorized …
WOD 03/03/11
Today’s WOD: Run 5K Advanced WOD: Southwest Regionals WOD from 2010 1000M Row 30 Overhead Squats (135#/95#) 1200M Run Times for the men and for the women. This article is partly inspired by one of Andrew’s old articles. Really, we all forgot that something so similar had already been written. So smrt.
WOD 03/02/11
Today’s WOD: Edit: Push Press 5×5 @ 75% 50 Double Unders 50 Squats 40 Double Unders 40 Push-Ups 30 Double Unders 30 Squats 20 Double Unders 20 Push-Ups 10 Double Unders 10 Squats Advanced WOD: Back Squat MEx1 then Accumulate 3 minutes of L-sit holds Things that make you go hmmmm. Or wtf.
WOD 03/01/11
Today’s WOD: The Bear Complex 7 sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press Complete 5 rounds total, the goal is to move the most weight possible. Start lightish and go heavy. Score is heaviest load moved successfully. You may rest between rounds and while you are moving through your 7 sets, but …
WOD 02/28/11
Today’s WOD: Back Squat 4×3 @ 75% then AMRAP 9: 5 Ring Dips 5 Burpees 5 Sit-Ups Advanced WOD: Clean and Jerk MEx1 then 9-7-3 Muscle Ups Squat Cleans (185#/105#) Muscle up sub is 2 chest to bar pull-ups and 1 extended range of motion dip. So paleo right now. Happy birthday John G, you absurd man, you.
WOD 02/25/11
Today’s WOD: 30-20-10 Pull-Ups Push-Ups Sit-Ups Squats Double Unders Advanced WOD: Snatch MEx1 Front Squat MEx1