W.O.D.- Friday the 24-05-13W.O.D 20 minutes to work up to a 5 rep max deadlift, power clean or weighted pullup then amrap 7 minutes 4 strict pullups 8 ring pushups 16 mountain climbers […]
- Friday the 24-05-13
By Exercise
back squat Back Squat barballs Bear Crawl bench press Box Jump Burpees clean and jerk Deadlift Double Unders Double Unders Front Squat handstand pushups Kettlebell Swings Knees To Chest medball cleans Mountain Climbers Mountain Climbers Muscle-ups Nicole Overhead Squat Overhead Squat power snatch Power Clean prowler Pullups Pushups Push Jerk Push Press Ring Pushups Ring Pushups ring rows Row Run Run with Weight sandbag lunges Shoulder Press Situps SNATCH Split Jerk Sprint Squat squat clean Squat Jumps squat clean Sumo Deadlift Highpull swim Thrusters Toes To Bar Walking Lunge Wallball Burpee WallballsWorth Looking At
Meal of the day
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CrossFit in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
Tag Archives: barballs
Tuesday the 07-05-13
W.O.D 20 minutes to work up to a 5 rep max press then 3 rounds of: 1 minute of kettlebell swings 24/16kg 1 minute of pushups 1 minute of abmat situps 1 minute of barballs 9/7kg no break between rounds. [...]
Monday the 11-02-13
W.O.D 20 rep max back squat Pick a weight that you can get all 20 reps without re racking th bar. Once you take the bar out of the rack you cant put it back until all 20 reps have [...]
Thursday the 24-01-13
W.O.D 15 minutes to work up to a 3 rep max press then amrap 20 minutes 10 hang power cleans 50/35kg 20 bar balls 9/7kg 30 double unders 200 meter sandbag run 25/15kg
Thursday the 01-12-11
Strength – squat 3,3,3,3,3 W.O.D 2 rounds 15 burpees 15 barballs 15 medball situps 400 meter run
Tuesday the 22-11-11
Skill – Squat Clean W.O.D amrap 8 minutes 8 pushups 8 barballs 8 burpees 8 ghd hip extensions rest 2 minutes then teams of 3 row 3k swapping over every 250 meters
Friday the 04-11-11
W.O.D 21,15,9 hang power cleans 50/35kg barballs 10/6kg kettlebell swings 24/16kg mountain climbers
Tuesday the 25-10-11
Strength – press 5,5,5,5,5 W.O.D 21,15,9 ring pushups mountain climbers barballs 10/6kg
