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Monthly Archives: May 2016

Saturday, May 28, 2016

SATURDAY
For Time
50 Double Unders
25 Pull-ups
15 Snatches 135/95
1 Mile Run
15 Snatches 135/95
25 Pull-ups
50 Double Unders

By |May 27th, 2016|WOD|Comments Off on Saturday, May 28, 2016

Friday, May 27, 2016

FRIDAY
Strength:
12 minutes to establish a 3 RM Front Squat
WOD
For Total Reps: AMRAP 8
8 Squat Cleans 135/95
8 Burpees over the bar

By |May 26th, 2016|WOD|Comments Off on Friday, May 27, 2016

Thursday, May 26, 2016

THURSDAY
Strength,
Box Back Squats: 10 x 2 @ 50% of 1 RM Back Squat
WOD
For Total Reps: AMRAP 10
10 Pistols, per leg
10 Russian Kettlebell Swings 70/53

Video: Box Squat Technique https://www.youtube.com/watch?v=mjm3W3tQejM Pistol Modifications
(1) Heal elevated
(2) Pistol standing on plate
(3) Counterbalance weight
(4) Pistol standing on box

By |May 25th, 2016|WOD|Comments Off on Thursday, May 26, 2016

Wednesday, May 25, 2016

WEDNESDAY
WEIGHTLIFING WEDNESDAY
Push Press: 5-5-5
Push Jerk: 3-3-3-3
Split Jerk: 1-1-1-1-1
Cash-out (time permitting): 3 Rounds
5 Strict Toes-to-bar
45 Second Ring Plank Hold

By |May 24th, 2016|WOD|Comments Off on Wednesday, May 25, 2016

Tuesday, May 24, 2016

TUESDAY

TEAM TUESDAY
For Time, Teams of 2:
800m run + Overhead Plate Hold 45/25
50 Double Kettlebell Box Step-ups, Total 35/26
800m run + Double Front Rack KB hold 35/26
50 Double Kettlebell Box Step-ups, Total 35/26
800m run + Plank Hold
**During running segments, transition every 200m. Partner not running performs the designated hold.

By |May 23rd, 2016|WOD|Comments Off on Tuesday, May 24, 2016

Fitness Training And Full Body Exercises!

 

One of the main lessons CrossFit and similar exercise programs teach is to achieve true fitness, a workout should be a full body workout. Fitness training that includes full body exercises are generally more successful and create higher levels of fitness, much faster. Full body exercises, which [...]

Monday, May 23, 2016

MONDAY
Fight Gone Bad
For Total Reps: 3 Rounds
1 Minute Max Wallballs 20#/14#
1 Minute Max Sumo Deadlift High-Pull 75#/55#
1 Minute Max Box Jumps 20″ (everyone)
1 Minute Max Push Press 75#/55#
1 Minute Max Cal Row
-1 Minute Rest-

By |May 22nd, 2016|WOD|Comments Off on Monday, May 23, 2016

Saturday, May 21, 2016

SATURDAY
Nancy
For Time: 5 Rounds
400m Run
15 Overhead Squats 95/65
Modifications:
(1) Overhead Squat Lower weight Fewer Reps: 10 reps per round (2) Run Distance: 200m

By |May 20th, 2016|WOD|Comments Off on Saturday, May 21, 2016

Friday, May 20, 2016

FRIDAY
Strength
Minute 1: 5 touch-and-go power cleans
Minute 2: 4 touch-and-go power cleans
Minute 3: 3 touch-and-go power cleans
Minute 4: 2 touch-and-go power cleans
Minute 5: 1 power clean
*Add weight across sets.
WOD
Elizabeth
For Time: 21-15-9
Power Cleans 135/95
Ring Dip
*12 minute time cap
Modifications:
Deadlifts
(1) lower weight (2) fewer reps: 15-12-9
Ring Dips
(1) few reps: 12-9-6 (2) movement: Box Dips/Ring Dip Negatives/Banded Ring Dips

By |May 19th, 2016|WOD|Comments Off on Friday, May 20, 2016

Thursday, May 19, 2016

THURSDAY
For Total Reps: AMRAP 15
50 Double Unders
25 Wallballs 20/14
2 Rope Climbs

By |May 18th, 2016|WOD|Comments Off on Thursday, May 19, 2016

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