W.O.D.- Wednesday the 12.03.14W.O.D PRESS – 3 sets of 10 reps Then Tabata Pushups Situps Squats […]
- Wednesday the 12.03.14
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 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
-
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: Deadlift
Friday the 30.01.14
W.O.D amrap 30 minutes 10 pushups 20 kettlebell swings 24/16kg 30 double unders every 5 minutes do 5 deadlift at 120/80kg and run 200 meters your score is your rounds completed
1 Comment
Exercises: Deadlift, Double Unders, Kettlebell Swings, Pushups, Run
Thursday the 09.01.13
Skill – ring work or handstands W.O.D 10 rounds 7 deadlift 102/70kg 30 double unders then max plank
Leave a comment
Exercises: /9+------+, Deadlift, Double Unders
Friday the 03.01.13
Happy New Year everybody. I hope 2014 sees yee all fit and well. To reward those of yee who are willing to commit to CFW on a longer term basis we will be introducing a new price plan effective immediately. [...]
4 Comments
Exercises: Burpees, Deadlift, Double Unders, Power Clean
Tuesday the 17.12.13
W.O.D 20 minutes to work up to a 3 rep max deadlift or power clean then amrap 5 minutes 1 power cleans 45/30kg 1 front squats 45/30kg 1 pushpress 45/30kg 2 2 2 3 3 3 and so on until [...]
Leave a comment
Exercises: Deadlift, Front Squat, Power Clean, Push Press, Row
Tuesday the 10.12.13
W.O.D 21/15/9 deadlift 75/50kg ring pushups box jumps barballs then max plank
Leave a comment
Exercises: Box Jump, Deadlift, Ring Pushups
Tuesday the 03.12.13
W.O.D 20 minutes to work up to a 3 rep max deadlift or power clean then amrap 10 minutes 10 pushups 15 situps 20 kettlebells swings 24/16kg
Leave a comment
Exercises: Deadlift, Kettlebell Swings, Power Clean, Pushups, Situps
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
Leave a comment
Exercises: Burpees, Deadlift, Kettlebell Swings, Run, Situps
Monday the 11.11.13
Deadlift Cycle Week 4 W.O.D 20 minutes to work up to a 5 rep max deadlift then amrap 8 minutes 20 wallballs 9/7kg 20 kettlebell lunges 24/16kg
Leave a comment
Exercises: Deadlift, Wallballs
Thursday the 07.11.13
W.O.D Deadlift cycle week 3 Deadlift – 3 reps e.m.o.m for 12 minutes – add 2.5kg to 5kg from last week then 3 by 20 meter prowler pull
Leave a comment
Exercises: Deadlift
Thursday the 24.10.13
W.O.D Deadlift – 3 reps e.m.o.m for 12 minutes at 75 percent of your 1rm then 3 by 20 meter prowler pull then 2 sets of max hip extensions
Leave a comment
Exercises: Deadlift
