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
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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: Overhead Squat
Monday the 15-04-13
Skill – push jerk W.O.D 10 shoulder press 45/30kg 15 overhead squats 20 pushpress 25 front squats 30 push jerk 35 back squats use the same weight for all movements 12 minute cut off point then amrap 5 minutes of [...]
5 Comments
Exercises: Back Squat, Double Unders, Front Squat, Overhead Squat, Push Jerk, Push Press, Shoulder Press, Squat
Wednesday the 30-01-13
We are now offering individualized programming and one to one coaching to all our members. If there is a specific goal you have in mind or you just want to brush up on some technique that you dont get enough [...]
3 Comments
Exercises: back squat, Box Jump, Front Squat, Overhead Squat, Squat
Monday the 28-01-13
Just a friendly reminder to everyone that the new training costs go into effect this Friday. The new costs of training are as follows: old price 65 – new price 75 old price 75 – new price 85 old couples [...]
1 Comment
Exercises: clean and jerk, Overhead Squat, ring rows, SNATCH
Monday the 24-09-12
Warm Up – “The Burgener Warmup” W.O.D 15 minutes to work up to a 1 rep max snatch – squat or power or split then 2 rounds of: “Nancy” 400 meter run 15 overhead squats 42/30kg
5 Comments
Exercises: Overhead Squat, Run, SNATCH
Friday the 14-09-12
The gym will be closed Monday morning due to a first aid course being held for the instructors. Sorry for the inconvenience. Skill – 10 minutes of your choice W.O.D AMRAP 15 minutes 5 overhead squats 45/30kg 10 kettlebell swings [...]
12 Comments
Exercises: Kettlebell Swings, Overhead Squat, Run with Weight
Friday the 31-08-12
Skill – 10 minutes of your choice W.O.D AMRAP 20 minutes 20 ground to overhead 25/15kg plate 20 double unders 20 overhead squats 20/15kg 20 double unders
3 Comments
Exercises: Double Unders, Overhead Squat
Thursday the 09-08-12
Skill 10 minutes of your choice W.O.D AMRAP 12 minutes 10 overhead squats 35/25kg 20 kettlebell lunges 24/16kg 10 kettlebell swings 24/16kg 20 kettlebell lunges 24/16kg
9 Comments
Exercises: Kettlebell Swings, Overhead Squat
Friday the 13-07-12
W.O.D AMRAP 15 minutes 10 overhead squats 30/20kg 15 GHD situps 20 double unders Sport Class Strength Cycle week 1 – 3 rep max test Deadlift 3,3,3,3,3
6 Comments
Exercises: Double Unders, Overhead Squat, Situps
Tuesday the 22-05-12
W.O.D Tabata 8 rounds of 20 seconds work and 10 seconds rest per movement add together your lowest score from each movement to calculate your total score box jumps 24/18″ pushups situps (GHD optional) overhead squats with pvc pipe
9 Comments
Exercises: Box Jump, Overhead Squat, Pushups, Situps
