Category Archives: WOD

Monday 2-25-13

Push Press – Find your new 1 rep max 235 then: On the minute X 20: 1 Power Clean 1 Push Press 1 Split Jerk (all at 70% of your new 1RM Push Press) In remainder of the minute, chip … Continue reading

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Friday 12-28-12

Workout of the Day: Deadlift – 6 X 3 on the minute – moderate weight- 275 Good mornings – 3 X max reps(45/30) Keep good form with your back. Remember this is for your hamstrings & glutes not your lower … Continue reading

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Saturday 12-22-12

WOD AMRepsAP – HSPU *Rest 30 seconds. 3 rounds for time of: 30 Double-Unders 15 Pullups *Rest 30 seconds. AMRepsAP – HSPU *Rest 30 seconds. 3 rounds for time of: 30 Double-Unders 15 KBS 55/35 *Rest 30 seconds. AMRepsAP – … Continue reading

Posted in Crossfit, Hanstand pushups, Kettlebell, PULLUPS, WOD | Leave a comment

Wednesday 11-28-12

Warm-up: Stretch, Run 800M, 10 shoulder press, 15 push press, 20 push jerks(45/30) WORKOUT OF THE DAY: Bench Press – 3,3,3,3,3, heavy 3 rep max, take weight back down to 50% of that 3 rep and max out reps 205-225-245-255×1-235-235 125×29 … Continue reading

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Tuesday 11-27-12

Warm-up: Stretch, 2 rounds of 400M Run, 20 Jumping Squats, 20 Banded good mornings WORKOUT OF THE DAY: AMRAP in 10 minutes of: 10 Split Jerk(switching legs – 125/80) 30 Double-unders 5 rounds +2 reps Rest as needed, then: Front … Continue reading

Posted in Crossfit, DOUBLE UNDERS, Front squat, Split jerk, WOD | Leave a comment

Friday 11-16-12

Warm-up: Stretch(focus on hips), Run 1 mile, Burgener warm-up(45#) Workout of the Day: Power Clean – 5 sets of 1 heavy(warm-up then work up adding weight each set) 205-215-225-235-245 Front Squat – 4 sets of 2 reps – moderate 185-205-205-205 … Continue reading

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Monday 11-12-12

Snatch balance 2-2-2-2-2-2 135-155-185-205-215f-215 AMRAP in 10 minutes 10 OHS (115) 30 double unders 6 rounds, 3 reps

Posted in Crossfit, DOUBLE UNDERS, Overhead squat, Snatch balance, WOD | Leave a comment