W.O.D.- Friday the 17-05-13W.O.D 20 minutes to work up to a 3 rep max squat then tabata pushups squats […]
- Friday the 17-05-13
By Exercise
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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: Deadlift
Tuesday the 30-04-13
W.O.D every minute on the minute do 5 deadlifts at 75/50kg – scale up or down as needed then “Annie” 50-40-30-20-10 double unders situps 15 minute cut off point for Annie
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Exercises: Deadlift, Double Unders, Situps
Tuesday the 23-04-13
W.O.D every minute on the minute for 20 minutes do 5 deadlifts 75/50kg then 3 by 60 meter prowler sprints then 90 seconds of tyre flips
Wednesday the 17-04-13
W.O.D 20 minutes to work up to a 3 rep max power clean or deadlift or weighted pullup then “Power Elizabeth” 21,15,9 power cleans 60/40kg ring dips
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Exercises: Deadlift, Power Clean, Pullups
Tuesday the 18-02-13
Skill – 10 minutes of your choice W.O.D 20 minutes to work up to a 3 rep max clean or power clean or deadlift or weighted pullup then 3 super sets of max kettlebell croc rows/hip extensions then 1 k [...]
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Exercises: Deadlift, Row, Run, squat clean
Thursday the 14-02-13
W.O.D 20 minutes to work up to a 3 rep max deadlift, power clean or weighted pullup then amrpa 12 minutes 20 box jumps 10 hang power cleans 50/35kg 200 meter sandbag run
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Exercises: Box Jump, Deadlift, Power Clean, Run with Weight
Friday the 08-02-13
W.O.D 20 minutes to work up to a 5 rep max deadlift or power clean or weighted pullup then “Cindy” amrap 20 minutes 5 pullups 10 pushups 15 squats
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Exercises: Deadlift, Power Clean, Pullups, Pushups, Squat
Friday the 01-02-13
W.O.D 5 rounds 5 deadlift 80 meter sprint 3 minutes recovery between rounds increase the weight each round then 3 sets of max hip extensions
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Exercises: Deadlift, Run
Monday the 21-01-13
W.O.D 20 minutes to work up to a 3 rep max deadlift or power clean or weighted pullup then 6 rounds of 1 minute work followed by 30 seconds rest of thrusters 45/30kg your score is your total reps completed [...]
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Exercises: Deadlift, Power Clean, Pullups, Thrusters
Thursday the 03-01-13
W.O.D 20 minutes to work up to a 5 rep max deadlift or power clean then AMRAP 12 minutes max hang power cleans 60/40kg 200 meter run then 2 sets of 10 to 30 ghd situps
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Exercises: Deadlift, Power Clean, Run, Situps
