Today’s WOD: Push Press 5×5 @ 65% then 100 Double Unders 50 Sit-Ups Advanced WOD: Again Faster WOD Paleo friendly sweetener, stevia. Personally, I try to avoid sweeteners as much as I can, but this is a fair option. I say enjoy the food as it’s supposed to taste!
WOD 02/09/11
Today’s WOD: 400M Run 50 Burpees 50 Box Jumps (24″/20″) 50 Squats 400M Run 40 Push Presses (45#/25#) 40 Push-Ups 40 Squats 400M Run 30 Pull-Ups 30 Ring Rows 30 Squats Advanced WOD: Snatch 2×2 @ 75%, 3×1 @ 85% Press Challenging 3×3 then 2K Row I’m constantly on the hunt for interesting things to post for everyone, but I …
WOD 02/08/11
Today’s WOD: Overhead Squat MEx1 then AMRAP 12: 2 Ring Dips 5 Jump Squats 10 Sit-Ups Advanced WOD: 3 Rounds: 12 Kettlebell Swings (32 kg/24 kg) 500M Row Rest 2 minutes between rounds Rest 5 minutes 12 Thrusters (95#/65#) 30 Burpees Rest 2 minutes 3 Rounds: 10 Deadlifts (225#/185#) 10 Low Ring Push-Ups This is how you overhead squat like …
WOD 02/07/11
Today’s WOD: 1000M Row 30 Kettlebell Swings (24 kg/16 kg) 2 Mile Run 30 Goblet Squats (24 kg/16 kg) Advanced WOD: Clean 4×2 @ 80% Front Squat 4×2 @ 90% then AMRAP 10: 3 L-Pull-Ups 10 Box Jumps (30″/24″) L-pull-ups are to be done strict throughout for skill development. Sleeping wrong? For the past couple months, I had been experiencing …
WOD 02/04/11
Today’s WOD: Front Squat MEx1 Cuban Press 3×5 @ 33#/25# AMRAP 10: 3 Deadhang Pull-Ups 5 Knees to Elbows 7 Squats Advanced WOD: Snatch 3×1 @ 90% Back Squat 4×2 @ 87% then EMOM 5: 2 Muscle Ups If you don’t have muscle ups do 3×20 second false grip ring hangs followed by: EMOM 5: 2 Jumping Muscle Ups then …
WOD 02/03/11
Today’s WOD: EMOM 15: 5 Power Cleans 5 Push Jerks 5 Push-Ups Barbell loaded with 85#/65#. Advanced WOD: EMOM 20: 5 Power Cleans 5 Push Jerks 5 Push-Ups Barbell loaded with 115#/85#. Some of my most recent Elements class graduates. Help me in welcoming them to the gym! Because sectionals is fast approaching, now is a good time to revisit …
WOD 02/02/11
Today’s WOD: Push Press MEx1 then 21-15-9 Horizontal Pull-Ups Burpees Horizontal pull-ups are completed by placing a bar in a rack at the lowest height, putting your feet on a box or bench with your body parallel to the floor, and pulling similar to a ring row. Advanced WOD: Clean and Jerk 2×2 @ 75%, 3×1 @ 85% Push Press …
WOD 02/01/11
Today’s WOD: 6 Rounds: 250M Row 10 Box Jumps (24″/20″) Advanced WOD: Again Faster WOD (or something better of our choosing) Today kicks off our ramp up to sectionals for the advanced class. We’ll be throwing in some monster metcons while continuing to improve our lifts. Coming to the 6:30 PM class is recommended for competitive purposes. Although this specific …
WOD 01/31/11
Today’s WOD: CrossFit Total Back Squat: MEx1 Press: MEx1 Deadlift: MEx1 Last completed on 12/30/10 by the advanced class. There is further back linking in today’s link. Advanced WOD: Snatch 4×2 @ 80% Back Squat 4×2 @ 90% then 15-14-13-…-3-2-1 Pendlay Rows (155#/95#) Knees to Elbows Gym Rule: Do not drop unloaded barbells from overhead, shoulders, waist line, anywhere, period. …
WOD 01/28/11
Today’s WOD: “Filthy Fifty” 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings (16 kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Presses (45#/25#) 50 Good Mornings (45#/25#) 50 Wall Balls (20#/12#) 50 Burpees 50 Double Unders Last completed on 06/04/10. Advanced WOD: 2 Position Clean (Floor, Mid-Thigh) 2 @ 75%, 3 @ 80% Front Squat 2×5 @ …