W.O.D.
- Friday the 13th of DecemberTeams of 2: Amrap 10 minutes 50 power cleans 52/35kg or power snatch 45/30kg 50 cal row 50 box jumps 30/24″ 50 pullups or 40 chest to bar or 20 bar muscleups Rest 5 minutes Amrap 10 minutes 50 front […]
- Friday the 13th of December
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: Front Squat
Monday the 09.06.14
W.O.D Back Squat 4 by 10 Then Amrap 10 minutes 3 deadlift 52/35kg 3 hang power clean 52/35kg 3 front squat 52/35kg 6.6.6 9.9.9 12.12.12 And so on until the 10 minutes is up
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Exercises: Back Squat, Deadlift, Front Squat, Power Clean
Friday the 28.04.14
W.O.D AMRAP 25 minutes 10 front squat 60/40kg 10 total box jumps 24/18″ 10 kbs 32/20kg Every 5 minutes run 400 meters Score is total reps completed
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Exercises: Box Jump, Front Squat, Kettlebell Swings, Run
Thursday the 03.04.14
There will be no yoga class today guys W.O.D front squat – 5 sets of 5 reps then 21/15/9 ohs 45/30kg boxjumps 24/18″ then max handstand hold
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Exercises: Box Jump, Front Squat, Overhead Squat
Monday the 10.02.14
W.O.D Back Squat Cycle Week 5 Back squat 5 sets of 3 reps at 90% or 1 rm then amrap 8 minutes with 52/35kg do: 1 clean 1 power clean 1 front squat 222 333 444 555 then back to [...]
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Exercises: Back Squat, Front Squat, Power Clean, squat 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 [...]
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Exercises: Deadlift, Front Squat, Power Clean, Push Press, Row
Wednesday the 16.10.13
W.O.D front squat 3 by 10 then amrap 12 minutes 20 wallaballs 9/7kg 40 double unders
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Exercises: Double Unders, Front Squat, Wallballs
Monday the 02-09-13
Starting today we will be going through 6 week strength cycles every Monday and Thursday starting with the back squat. Monday will be a back squat workout followed by a short squat related metcon and Thursday will be a back [...]
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Exercises: Back Squat, Burpees, Front Squat
Wednesday the 21-08-13
W.O.D 20 rep max back squat then 20 front rack lunges 52/35kg 200 meter run 20 hang power cleans 52/35kg 200 meter run 20 front squats 52/35kg
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Exercises: Back Squat, Front Squat
Monday the 12-08-13
w.o.d Squat – 5 sets of 5 reps then 2 5 minute rounds with 1 minute break between rounds 1.front squats 45/30kg 2.pushups 3.boxjumps 4.kettlebell swings 24/16kg 5.burpees score is total reps
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Exercises: Box Jump, Burpees, Front Squat, Kettlebell Swings, Pushups
Thursday the 25-07-13
W.O.D 3 sets of max strict pullups then 21,15,9 front squats 52/35kg burpees then 3 80 meter sprints
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Exercises: Burpees, Front Squat, Pullups