W.O.D.
- Thursday the 21st of Februarydensity training – 20 minutes dumbbell top to top shoulder press – 10 to 15 reps cros rows – 15 to 20 reps each arm barbell step up onto 18″ box – 20 reps (10 each leg alternating) or 30 […]
- Thursday the 21st of February
By Exercise
/9+------+ 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 lunges 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 rope climbs 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
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
Wednesday the 21.05.14
W.O.D pushpress – 4 sets of 10 reps then emom by 12 15 burpees on the even 15 kettlebell swings on the uneven 24/16kg
Leave a comment
Exercises: Burpees, Kettlebell Swings, Push Press
Tuesday the 22.04.14
week 1 of thruster/prowler push/power clean cycle W.O.D thruster 5 by 5 then 25/20/15/10/5 wallballs burpees
Leave a comment
Exercises: Burpees, Thrusters, Wallballs
Monday the 07.04.14
W.O.D front rack walking lunges – 3 sets of 12 reps (increase each set by 2.5 to 5kg from last week) then amrap 4 minutes 45/30kg rest 2 minutes amrap 4 minutes kettlebell swings 24/16kg rest 2 minutes amrap 4 [...]
Leave a comment
Exercises: Burpees, Kettlebell Swings, Thrusters
Tuesday the 01.04.14
Skill 10 minutes of your choice then 12 minutes of: 30 seconds of burpees 30 seconds of kbs 32/20kg then max plank
Leave a comment
Exercises: Burpees, Kettlebell Swings
Friday the 28.03.14
W.O.D 14.5 21 thrusters 42.5 21 bar facing burpees 18/18 15/15 12/12 9/9 6/6 3/3
Leave a comment
Exercises: Burpees, Thrusters
Monday the 24.03.14
W.O.D 20 rep back squat then every 2 minutes on the minute for 20 minutes do: 3 power cleans 60/40kg 6 pullups 9 burpees
Leave a comment
Exercises: Back Squat, Burpees, Power Clean, Pullups
Tuesday the 11.03.14
W.O.D 3 by max sets of strict pullups or 3 by max 1 minute rope climb then amrap 8 minutes 8 burpees 8 ringrows 8 kettlebell swings 32/20kg
Leave a comment
Exercises: Burpees, Pullups, ring rows
Monday the 03.03.14
W.O.D press – 5 by 5 then amrap 8 minutes 8 thrusters 45/30kg 8 bar hop burpees
Leave a comment
Exercises: Burpees, Push Jerk, Push Press, Shoulder Press, Thrusters
Tuesday the 18.02.14
W.O.D 150 burpees – 15 minute cut off point Then 5 minutes 30 seconds of situps 30 seconds of plank
Leave a comment
Exercises: Burpees, Situps
Friday the 07.02.14
W.O.D amrap 7 minutes 10 hangpower cleans 52.35kg 10 pullups rest 2 minutes then amrap 7 minutes 20 double unders 10 burpees rest 2 minutes then 1.1k run
Leave a comment
Exercises: Burpees, Double Unders, Power Clean, Pullups, Run