1.20.2012
Skill:
Front Squat, build to a heavy triple
WOD:
10! Front Squat 135/95#
20 Double Unders between each set
Author Archive
1.19.2012
Skill:
KB Snatch
WOD:
Complete the following complex without putting down the KB:
Left Hand
-KB Snatch x 5
-Windmill x 3
-KB Swing x 8
-Reverse TGU x 2
-Repeat with right hand
5 sets with 1 minute rest between. Do not time this workout.
Rx weight 53/35#
1.18.2012
KG, 3 weeks out from baby #2 and still getting it done!
Ted, 5th place at last year's CrossFit Games 60-65 age group, laying the foundations of another strong year!
Skill:
15 minutes of split jerks
Build to a heavy triple
WOD:
“Jerkathon”
21-15-9
DB Split Jerk
Low Ring Row
1.17.2012
Warmup:
Glute Activation
Skill:
Density Training
EMOTM for 10 minutes
DL x 2, ascending
Add up your total poundage
WOD:
Every 4 minutes, hit a fast 30/20 cals on the Airdyne followed immediately with a 1/2 BW sled drag down and back the whole length of the gym. Do 4 rounds, do not time this workout.
1.16.2012
Warmup:
Shoulder Mob
DB Swimming, 2 x 15 (2.5# or less)
Skill:
Weighted Ring Pushups
Partner up, build to a heavy set of 6
WOD:
“It takes 2 for WB’s and BJ’s”
In teams of 2, one person will complete a 1 minute round before swithing
30″ max WB
30″ max Box Jump
Alternate back and forth for 20 minutes, completing 10 rounds each for total reps.
1.7.2012
“AMRAP 30″
Teams of 4, AMRAP 30 minutes
A: Sled Drag down and back (find the team’s average of half BW)
B: Pushups
C: Hindu rows (bent knee)
D: Plank
One person at each station. When the sled dragger finishes, everybody rotates. Each completed sled drag equals 10 points, each pullup and pushup is 1 point. Planks aren’t worth any points, but 5 points will be deducted for every time you break the plank.
1.6.2012
Warmup:
Burgener Warmup
Tall Clean x 10
Skill:
Hang Squat Clean 5-5-3-3-3
-Between each set do 15 Hollow Rocks
WOD:
“Squat Barfing”
EMOTM for 10′
3 Squat Cleans @ 135/95#
6 Barfacing burpees
-If you miss a round, sit the next out before starting again.
1.5.2012
Warmup:
Rowing Tech
Skill:
3 Sets:
Split Squats x 8, use DB’s if you can.
Deadhang Pullup x 10-12
WOD:
“Peak n’ average!”
(Compare to 10/10/2011)
8×40 seconds to record your peak/average watts on the ergometer! Rest will be dictated by your body (max 4′), the goal is to complete all 8 repeats without dropping output by more than 10%.
1.4.2012
“Trans Continental Challenge #3″
Part 1
5! Deadlift @ 275/155#
Paralette Shoots
-5 min rest
Part 2
2k row
-5 min rest
Part 3
20-15-10 Burpee/TTB
Your time will include the rest time.
1.3.2011
Warmup:
KB Complex, 3 sets
20 Halo
5 Windmill Right
5 Windmill Left
10 Goblet Squat
Skill:
Press Complex, 4 sets ascending
3 Press followed by 3 Push Press
WOD:
AMRAP 15′
DB Lunge x 20 (total weight is 1/3 BW)
Renegade Row w/ Pushup x 10 (Row L, Psu = 1, Row R, Psu = 2)
Recent Comments