W.O.D.
- Thursday the 21st of Februarydensity training – 20 minutes dumbbell top to top shoulder press – 10 to 15 reps cros rows – 15 to 20 reps each arm barbell step up onto 18″ box – 20 reps (10 each leg alternating) or 30 […]
- Thursday the 21st of February
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: prowler
Wednesday the 23.04.14
W.O.D prowler push – 3 by 20 meter push then 21 deadlift 90/60kg 400 meter run 15 deadlift 400 meter run 9 deadlift
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Exercises: Deadlift, prowler, Run
Monday the 22-07-13
W.O.D every minute on the minute for 10 minutes do 3 cleans then tabata back squats 45/30kg then 3 by heavy 20 meter prowler push
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Exercises: Back Squat, prowler, Squat
Tuesday the 16-07-13
W.O.D back squat – 5 sets of 10 reps then heavy prowler push 5 by 30 meters
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Exercises: Back Squat, prowler
Thursday the 30-05-13
W.O.D 150 burpees or amrap 12 minutes burpees then 3 by 60 meter prowler sprints
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