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: Pullups
Wednesday the 15-05-13
W.O.D 20 minutes to work up to a 3 rep max press then amrap 7 minutes 7 thrusters 45/30kg 7 pullups
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Exercises: bench press, Pullups, Push Jerk, Push Press, Shoulder Press, Thrusters
Friday the 03-04-13
The 1000000kg Deadlift Teams 6am to 11am Ben/Steve/Bruce/Joey/Derek/Michelle/Lisa/Laura/Tom B./Mary Mc./sonya/Donal L./Patrick C. 11 to 4pm Bernard/Sharon/Martina/Rachel/Shane/Tony/Brian Q./Breda/Paul N./Paul T./Dave M. 4 to 9pm Colm/Mark G./Kev/Brendan/Hilary/Una/Brian H./Amy/Tom Its still open to volunteers, if your interested give me a call or txt [...]
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Exercises: Kettlebell Swings, Pullups, Run
Wednesday the 01-05-13
Skill handstand, handstand wall walk, handstand walk W.O.D “Fran” 21,15,9 thrusters pullups
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Exercises: Pullups, Thrusters
Friday the 19-04-13
W.O.D 20 minutes to get a 3 rep max squat then “Fran” 21,15,9 thrusters 42/30kg pullups
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 02-04-13
W.O.D 20 minutes to work up to a 5 rep max squat then CrossFit Games Open workout 11.6/12.5 amrap 7 minutes 3 thrusters 45/30kg 3 chest to bar pullups 6 6 9 9 and so on until the 7 minutes [...]
Thursday the 28-02-13
W.O.D 3 sets of 10 reps of any squat then “Cindy” amrap 20 minutes 5 pullups 10 pushups 15 squats
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Exercises: Pullups, Pushups, Squat
Monday the 25-02-13
Well done to this months PR board comp winner Donal. Donal had the most PR,s recorded for January and also had a huge variety of gains from O lifting to strength to some of the more traditional workouts. Well done [...]
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Exercises: Box Jump, Burpees, Kettlebell Swings, Pullups, Thrusters
Friday the 15-02-13
W.O.D “Jackie” 1k row 50 thrusters 20/15kg 30 pullups if all the rowers are taken then the remainder of the class will do “Helen” 3 rounds 400 meter run 21 kettlebell swings 24/16kg 12 pullups
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Exercises: Pullups, Row, Run, Thrusters
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
