C & J / Run
May 21, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) As Many Rounds As Possible (AMRAP) in 20 Mins 5 Clean & Jerk 135 Men/ 95 Women 400 Meter Run Core Work 3 Rounds of 10 Glute Ham Sit Ups 20 Back Extensions
Heavy Deads and Burpees
May 20, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 5 Rounds for time of: 5 Dead Lifts 275M/185W 10 Burpees Core Work 50 Floor Sweepers Skill Work Practice Handstand Push Ups
Wall Balls on the Water
May 19, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) Row 2000 Meters 50 Wall Ball 20M/14W Row 1000 Meters 35 Wall Ball Row 500 Meters 25 Wall Ball Assistance Movements (Optional) L Holds from Pull Up Bar or Dip Bars 3 x 20 seconds Can anyone guess what I just ordered 4 [...]
3 WODs in 1
May 18, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) WOD#1 30 Full Squat Snatch for time; 115 Men/ 75 Women WOD#2 Run 800 Meters for time WOD#3 10 Muscle Ups or 50 Pull Ups for time Core Work 20 Ab Wheel Complete all 3 Workouts with approx 5 – 10 minutes rest [...]
Thrusters & Double Unders
May 17, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 10 Thrusters 135M/95W 50 Double Unders or 250 Single Jump Rope 8 Thrusters 135M/95W 40 Double Unders or 200 Single Jump Rope 6 Thrusters 135M/95W 30 Double Unders or 150 Single Jump Rope 4 Thrusters 135M/95W 20 Double Unders or 100 Single Jump [...]
Saturday Group Workout
May 15, 2010DON’T BE SCARED IT’S ONLY CROSSFIT. BE ADVISED GETTING OFF YOUR ASS AND WORKING HARD WILL ACTUALLY YIELD RESULTS! I get phone calls and emails all the time asking me if this program is for everyone because our website scares them. “Everyone is in such great shape – I don’t think I can do what [...]
Tabata Something Else
May 14, 2010Warm Up Joint Mobility 2 Rounds of Run 1 Lap around building 10 Push Ups 10 Air Squats 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 [...]
Strongman WOD
May 13, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 6 Rounds for time: Row 500 Meters 100 Meter Overhead Walk 115M/65W 100 Meter Farmers Walk 53M/35W Core Work 15 Turkish Getups (each side) 25 Hot Potatoes The Whole 9 Life Nutrition Seminar was a huge success. Thanks for coming out and joining [...]
“Total Devastation”
May 12, 2010Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “CrossFit Total Devastation” Back Squats 135M/95W max reps 10 minutes rest 5 minutes Should Press 95M/65W max reps 10 minutes rest 5 minutes Dead Lifts 135M/95W max reps 10 minutes
Swings/DUs/Sprints
May 11, 2010Warm Up Joint Mobility and Dynamic Stretching Drills Strength Workout (SWOD) 100 Russian Kettlebell Swings for time 72M/53W Daily Workout (DWOD) 20 Minutes AMRAP (As Many Rounds As Possible) 30 Double Unders or 100 Jump Rope 100 Meter Sprint Core Workout (CWOD) 25 Ab Wheel
