W.O.D.- UntitledW.O.D “Nicole” Amrap 20 minutes 400 meter run Max pullups Then 3 by prowler sprints […]
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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: Burpees
Monday the 25.11.13
Skill – kettlebell snatch W.O.D 10 minutes to work up to a 1 rep max thruster then amrap 6 minutes thrusters at 60 percent of 1 rm rest 2 minutes 21,15,9 buprees wallballs 9/7kg
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Exercises: Burpees, Thrusters, Wallballs
Monday the 18.11.13
W.O.D 1 rm deadlift test then 3 mins max kettlebell swings 24/16kg 1 mins rest 3 mins max situps 1 mins rest 3 mins max burpees 1 mins rest 400m run
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Exercises: Burpees, Deadlift, Kettlebell Swings, Run, Situps
Tuesday the 29.10.13
W.O.D 20 minutes to work up to a 5 rep max deadlift then 10 minutes time cap 800 meter run 40 burpees max kettlebell swings 24/16kg
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Exercises: Burpees, Kettlebell Swings, Run
Friday the 25.10.13
W.O.D 3 sets of max strict pullups then 21/15/9 thrusters 45/30kg burpees
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Exercises: Burpees, Pullups, Thrusters
Monday the 21.10.13
Deadlift Cycle – week 1 1 rep max test then amrap 8 minutes 8 kettlebell swings 32/20kg 8 burpees 8 situps
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Exercises: Burpees, Deadlift, Kettlebell Swings, Situps
Wednesday the 01.10.13
W.O.D 20 rep max pushpress Then 2 5 minute rounds 5 movements per round 1 minute break between each round 1.pushpress 35/25kg 2.ring rows 3.pushups 4.wallballs 5.burpees
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Exercises: Burpees, Pushups, Push Press, ring rows, Wallballs
Friday the 27.09.13
W.O.D amrap 25 minutes 50 double unders 200 meter run 20 burpees 200 meter run 20 ring rows 200 meter run 20 pushpress 45/30kg
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Exercises: Burpees, Double Unders, Push Press, ring rows, Run
Wednesday the 04-09-13
W.O.D emom 12 minutes do 3 cleans then 2 4 minute rounds with 2 minutes recovery between each round 30 kettlebell swings 24/16kg 30 burpees max double unders
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Exercises: Burpees, Double Unders, Kettlebell Swings
Monday the 02-09-13
Starting today we will be going through 6 week strength cycles every Monday and Thursday starting with the back squat. Monday will be a back squat workout followed by a short squat related metcon and Thursday will be a back [...]
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Exercises: Back Squat, Burpees, Front Squat
Thursday the 22-08-13
W.O.D amrap 7 minutes burpees rest 4 minutes amrap 7 minutes wallballs rest 4 minutes run 1.1 k
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Exercises: Burpees, Run, Wallballs
