W.O.D.- Wednesday the 23.04.14W.O.D prowler push – 3 by 20 meter push then 21 deadlift 90/60kg 400 meter run 15 deadlift 400 meter run 9 deadlift […]
- Wednesday the 23.04.14
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
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: Shoulder Press
Wednesday the 16.04.14
W.O.D shoulder press – 5 sets of 5 reps then emon by 12 6 pushpress 52/35kg 12 kbs 24/16kg
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Exercises: Kettlebell Swings, Push Press, Shoulder Press
Wednesday the 02.04.14
W.O.D shoulder press – 5 sets of 5 reps then 3 2 minutes rounds with 2 minutes recovery between rounds of: max pushpress 45/30kg then 500 meter row
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Exercises: Push Press, Row, Shoulder Press
Monday the 03.03.14
W.O.D press – 5 by 5 then amrap 8 minutes 8 thrusters 45/30kg 8 bar hop burpees
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Exercises: Burpees, Push Jerk, Push Press, Shoulder Press, Thrusters
Friday the 21.02.14
W.O.D press – 5 sets of 5 reps – 20 minutes then 100 pushpress 45/30kg every time the bar drops from the rack position do 10 kettlebell swings 24/16kg 15 minute cut off
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Exercises: Kettlebell Swings, Push Press, Shoulder Press
W.O.D 20 minutes to work up to a 5 rep max press Then “Karen” 150 wallballs
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Exercises: bench press, Push Jerk, Push Press, Shoulder Press, Wallballs
Wednesdsay the 24-08-13
Starting next Monday 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 [...]
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Exercises: bench press, Push Press, Run, Shoulder Press, Wallballs
Tuesday the 23-07-13
W.O.D amrap 20 minutes 5 shoulder press 45/30kg 10 ring rows 15 box step ups 25/15kg 24/18″ then 5 minutes 30 seconds situps 30 seconds plank
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Exercises: ring rows, Shoulder Press, Situps
Friday the 11-07-13
W.O.D 20 rep max shoulder press then amrap 25 minutes 400 meter run 20 ring rows 200 meter sandbag run 25/15kg 20 pushpress 35/25kg
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Exercises: Push Press, ring rows, Run, Run with Weight, Shoulder Press
Wednesday the 18-06-13
Back to basics week Skill – pushup W.O.D Shoulder press – 3 sets of 10 reps then 10 to 1 of: pushups ring rows
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Exercises: Pushups, ring rows, Shoulder Press
Friday the 14-06-13
W.O.D 12 minutes to work up to a 2 rep max squat then 12 minutes to work up to a 2 rep max press then amrap 7 minutes of burpees
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Exercises: bench press, Burpees, Push Jerk, Push Press, Shoulder Press, Squat
