W.O.D.- Friday the 18.04.14W.O.D Five 3 minute rounds with 1 minute recovery between each round of: 3 power cleans 60/40kg 6 burpees then 3 by 60 meter prowler sprints […]
- Friday the 18.04.14
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
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 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 [...]
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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
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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
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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
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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
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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
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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
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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
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Exercises: Burpees, Double Unders, Power Clean, Pullups, Run
Wednesday the 28.01.14
W.O.D EMOM for 12 minutes do 3 power cleans or hang power cleans then “Grace” 30 ground to overhead 60/40kg then amrap 5 minutes burpees
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Exercises: Burpees, Power Clean
Tuesday the 14.01.14
W.O.D E M O M do 3 power cleans for 12 minutes then 12 to 1 burpees kbs 32/20kg
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Exercises: Burpees, Kettlebell Swings
