Daily WOD

Thursday, August 15, 2013

Core Complete as many rounds as possible in 20 mins of: 5 Burpees 10 Push Press, 75/55 lbs 20 Double Unders Redline Complete as many rounds as possible in 20 mins of: Run (bumper plate), 45/25 lbs, 400 m 2… Read more »

Wednesday, August 14, 2013

STRENGTH & CONDITIONING Bear Complex 5-5-5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. **Penalty for setting down the bar or letting go of the bar = 3 burpees

Tuesday, August 13, 2013

CORE  Part 1: Sumo Deadlift High-pull 75 lbs Rest Part 2: Front squats 3 sets of 8-12 reps CROSSFIT  10 rounds for time of: 2 Shuttle Runs, 30 m 10M/5W Push-ups **Then, GHD sit-ups (coach will determine how many) 50… Read more »

Saturday, August 10, 2013

CROSSFIT WOD 4 rounds for time of: Barbell Hold (Overhead), 30 secs Overhead Squat (Max Reps), 65/45 lbs, 30 secs Rest, 1 min Top Of The Rings Hold, 30 secs Ring Dip (Max Reps), 30 secs Rest, 1 min Handstand… Read more »

Friday, August 9, 2013

STRENGTH & CONDITIONING For time: 10 Kettlebell Snatches, 24/16 kg 1 Sprint, 100 m 9 Kettlebell Snatches, 24/16 kg 1 Sprint, 100 m 8 Kettlebell Snatches, 24/16 kg 1 Sprint, 100 m 7 Kettlebell Snatches, 24/16 kg 1 Sprint, 100… Read more »

Tuesday, August 6, 2013

CORE  As many rounds as possible in 10 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Rest Post total rounds. CROSSFIT  Partner WOD: 4 rounds for time of: Partner 1 does 25 Dumbbell Thrusters, 35/20 lbs while Partner 2… Read more »

Monday, August 5, 2013

STRENGTH & CONDITIONING Tabata Row (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata Sit-up (abmat) The Tabata interval is 20 secs of work followed by 10 secs… Read more »