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: Burpees
Tuesday the 21-05-13
W.O.D 10 minutes to get a max height box jump then 3 4 minute rounds with 2 minutes break between each round of: 30 kettlebell 30 burpees max double unders score is double unders then 500 meter row
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Exercises: Burpees, Double Unders, Kettlebell Swings
Tuesday the 14-05-13
Skill – handstand, handstand wall walk, walk on hands W.O.D amrap 5 minutes – kettlebell swings rest 1 minutes amrap 4 minutes – burpees rest 1 minutes amrap 3 minutes – situps rest 1 minutes amrap 2 minutes – double [...]
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Exercises: Burpees, Double Unders, Kettlebell Swings, Situps, Squat
Wednesday the 08-05-13
W.O.D 5 rounds of: 5 back squat 80 meter sprint 3 to 4 minutes recovery between each set then amrap 5 minutes burpees
Thursday the 02-04-13
W.O.D “Grace” 30 ground to overhead 60/40kg then amrap 5 minutes burpees
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Exercises: Burpees
Wednesday the 24-04-13
W.O.D 3 sets of 10 squats then amrap 8 minutes 8 front squats 52/35kg 8 burpees 20 double unders
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Exercises: Burpees, Double Unders, Front Squat, Squat
Thursday the 18-04-13
Skill handstand, wall walk, handstand wallwalk, free handstand walk W.O.D 3 five minute rounds with 1 minute break between each round, 1 minute per movement 1.wallballs 9/7kg 2.burpees 3.kettlebell swings 24/16kg 4.box jumps 24/18@ 5.5 meter shuttle sprints
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Exercises: Box Jump, Burpees, Kettlebell Swings, Run, Wallballs
Tuesday the 16-04-13
Skill – 10 minutes of your choice W.O.D 4 rounds 25 burpees 400 meter run or amrap 12 minutes 15 burpees 200 meter run
Thursday the 11-04-13
W.O.D amrap 8 minutes 10 burpees 20 double unders rest 2 minutes then 21,15,9 kettlebell swings 32/20kg box jumps 24/18″
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Exercises: Box Jump, Burpees, Double Unders, Kettlebell Swings
Wednesday the 06-03-13
Dont run away from running! W.O.D 3 rounds 500 meter row 400 meter run then amrap 4 minutes burpees
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Exercises: Burpees, Row, Run
Monday the 25-02-13
Well done to this months PR board comp winner Donal. Donal had the most PR,s recorded for January and also had a huge variety of gains from O lifting to strength to some of the more traditional workouts. Well done [...]
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Exercises: Box Jump, Burpees, Kettlebell Swings, Pullups, Thrusters
