Lift, Clean, Squat, Press
October 30, 2009Warmup 500m Row 10 Burpees Workout of the Day 5 Rounds 135# M / 95# W 15 Dead Lifts 12 Hang Power Cleans 9 Front Squats 6 Push Presses
Running / Rowing (or both)
October 29, 2009Warm Up Joint Mobility Light Stretching Workout of the Day (WOD) Run 5 K or Row 5 K or Mix and Match Its that time again. Run 5 K or Row 5 K or do both! Its acceptable to mix it up and Run 1 Mile then Row 1600 Meters for as many rounds as [...]
Hanging Power Snatch – OH Squats – Lunges/ Sit Ups
October 28, 2009Warm Up (2 Rounds) Row 250 Meters 10 Push Ups 10 Air Squats Strength WOD Hanging Power Snatch 5 x 5 (60%) Overhead Squat 5 x 5 (60%) Daily WOD 4 rounds for time of Walking Lunge 50 Meters 50 Sit Ups
Running Burpees
October 27, 2009Warm Up 25 DU’s or 100 Jump Rope Joint Mobility & Stretching Workout of the Day (WOD) 6 Rounds for time: Run 400 Meters 25 Burpees Skill Work Practice Kettlebell Snatch Practice Turkish Getups
Tabata Something Else!
October 26, 2009Warm Up Run 800 Meters Stretching & Mobilization Workout of the Day (WOD) “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are [...]
CrossFit Kettlebell Certification
October 23, 2009We are closed for business this Weekend Saturday and Sunday as we are Hosting the Kettlebell Certification with Jeff Martone
Thrusters – Sprints – 1 Mile Run
Warm Up 2 Rounds Row 250 Meters 10 Burpees Strength WOD Thrusters 3 – 3 – 3 Speed WOD Sprint 100 Yards x 5 (2 Minute rest between efforts) Endurance WOD Run 1 Mile for time Core WOD 3 Rounds 10 Glute Ham Sit Ups 10 Back Extensions
Back Squats then Step, Pull, Push
October 22, 2009Warm Up 800 Meter Run Strength WOD Back Squat 3 – 3 – 3 Daily WOD 10-9-8-7-6-5-4-3-2-1 reps of: Weighted Step Ups 65M/45W Ring Push Ups Supine Pull Ups / Ring Rows Core WOD 100 Ab Mat Sit Ups
“Filthy 50″
October 21, 2009Warm Up Row 500 Meters 10 Burpees Workout of the Day (WOD) 50 Box jump, 24M/20W
50 Jumping pull-ups 50 Kettlebell swings, 35M/26W Walking Lunge, 50 steps each side 50 Knees to elbows 50 Push press, 45M/35W 50 Back extensions 50 Wall ball shots, 20M/14W 50 Burpees 50 Double unders or 250 Single Jump Rope Defying [...]
Running Pull Up Variations
October 20, 2009Warm Up (2 Rounds) 10 Push Ups 10 Air Squats 200 Meter Run Workout of the Day (WOD) Run 800 Meters 25 Dead Hang Pull Ups Run 800 Meters 25 Chin Ups Run 800 Meters 25 Kipping Pull Ups Skill Work (2 Rounds) 10 Pistols each side 25 Leg Raises
