Daily WOD

Monday, March 11, 2013

STRENGTH & CONDITIONING Strength Squat cleans: 5 sets of 3 reps Metcon 5 rounds for time of: Run, 320 m 2 Forward Rolls 15 Ring Dips Hollow Rock HOLDS, 30 secs

Saturday, March 9, 2013

CROSSFIT WOD Squat Snatch 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. Then, 4 rounds for time of: 12 Box Jumps, 24/20 in Farmers Walk (Dumbbell), 50/35 lbs, 100 m Row, 500 m… Read more »

Friday, March 8, 2013

CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps… Read more »

Tuesday, March 5th, 2013

BENCHMARK “Michael” Run, 800 m 50 Back Extensions 50 Sit Up (Ghd)s CORE 3 rounds for time of: 320 m Run Push Jerk (135 lbs/95 lbs) Post total time.

Monday, March 4, 2013

STRENGTH & CONDITIONING Strength Squat cleans: 5 sets of 5 reps Metcon 1) Practice Hollow rock HOLDS for 5 minutes **Make sure you get 5 20-second ones with very good form 2) Practice tuck jumps for 5 minutes **Must touch knees… Read more »

Saturday, March 2, 2013

CROSSFIT WOD 6 rounds for time of: 5 Burpees 10 Kettlebell Swings 15 Wall Balls 10 Push-ups 5 Pull-ups CORE Thrusters – 3 sets of 8-12 reps *If time permits, practice double unders BARBELL Bench Press 5 sets of 7… Read more »

Friday, March 1, 2013

STRENGTH & CONDITIONING Strength Squat Snatch: 5 sets of 7 Metcon As many reps as possible in 10 mins of: Kettlebell Snatch, 1 lbs **no specified weight  

Thursday, February 28, 2013

Core 3 rounds of max reps of: Wall balls (20″/14″) Box jumps (24″/20″) Push presses (75lbs./55lbs.) Burpees *One minute at each station *Rest one minute between rounds Red Line 6 rounds for time of: 12 Deadlifts, 185/125 lbs Run, 533… Read more »