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
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: Mountain Climbers
Thursday the 09-02-12
Skill – accuracy amrap 3 minutes target practice using ball on pullup bar – bad arm W.O.D 21,15,9 squat clean 50/35kg mountain climbers ring rows or amrap 10 minutes 10 squat cleans 42.5/30kg 10 monutain climbers 10 ring rows
15 Comments
Exercises: Mountain Climbers, ring rows, squat clean
Friday the 30-09-11
W.O.D amrap 15 minutes 15 mountain climbers 15 back extensions 15 bar balls 10/6kg 200 meter run
9 Comments
Exercises: Mountain Climbers, Run
Thursday the 10-03-11
Strength – weighted pullups 3,3,3,3,3
W.O.D
21,15,9
pullups
kettlebell swings 24/16
mountain climbers
31 Comments
Exercises: Kettlebell Swings, Mountain Climbers, Pullups
