Category Archives: GHD

Tuesday 8-20-13

Front Squat: 1 x 5 – 65% 1 x 4 – 75% 1 x 4 – 80% 1 x 4 – 80% Cleaned from floor 195-225-235-235 then: AMRAP in 10 minutes of: 5 Squat Cleans(135/95) 7 GHD Sit-ups 10 Pull-ups … Continue reading

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Tuesday 7-9-13

WORKOUT OF THE DAY: SKILL: Single leg RDL(75/55) 10 sets, 2 reps on each leg(not sure what this is? – YOU TUBE it) Then: AMRAP in 15 minutes of: 200M Run 5 CTB Pull-ups 7 Back Extensions 10 Pistols – … Continue reading

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Monday 7-1-13

WORKOUT OF THE DAY: Back Squat – 6X6 @ 70%, adding another 5 – 10 pounds this week ( work in 100 GHD sit-ups between sets, resting no longer than 2 minutes) 255 rest as needed, then: 5 Rounds for … Continue reading

Posted in Burpees, Crossfit Pride, DEADLIFT, GHD, SQUAT | Leave a comment

Tuesday 5-21-13

A. Skill: 10 minutes of handstand push-up practice B. 4 Rounds for time of: 50 Double-unders 20 DB Snatches(35/20-alternating arms) 100M Sprint 10 Handstand push-ups 11:11 rx (40lbs) C. Cashout: 75 GHD sit-ups

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Wednesday 11-21-12

Buy-in: 3 rounds of 20 GHD Sit-ups, 10 Weighted back extension(45/25) Rest a couple minutes, then: 6 Rounds of the following with a 1 minute rest between rounds: Barbell Complex*** 200M Sprint ***complex consists of – 3 deadlifts, 3 hang … Continue reading

Posted in CLEAN, DEADLIFT, Front squat, GHD, JERK, RUN | Leave a comment

Tuesday 10-23-12

Warm-up: Stretch(focus on shoulders) Run 1 mile Workout of the Day: Snatch 2-2-2-2-2 115-135-145-155-165 Clean 2-2-2-2-2 135-155-185-205-205 ***Focus on form on all lifts. Shut the rest of the room out, face a wall if you have to. Review the steps … Continue reading

Posted in CLEAN, Crossfit, GHD, Hanstand pushups, Kettlebell, RUN, Snatch, WOD | Leave a comment

Wednesday 10-17-12

3 position snatch(125)x5 5×3 reps of front squat(185) 15-12-9-6 rep rounds of Overhead squat(135) GHD wallball(10) 6:32

Posted in Crossfit, Front squat, GHD, Overhead squat, Snatch | Leave a comment