W.O.D.- Friday the 13.12.13W.O.D 30 hang power cleans 52/35 50 burpees 70 kettlebell swings 24/16kg 90 double unders […]
- Friday the 13.12.13
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: 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
Monday the 27-05-13
The CFW annual fancy dress bbq is back in action! We will be having a fancy dress bbq on the Saturday the 22th of June for all members past and present and their partners at the original CrossFit Waterford gym [...]
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Exercises: bench press, Box Jump, Pushups, Push Jerk, Push Press, Shoulder Press
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
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 [...]
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Exercises: Back Squat, Double Unders, Front Squat, Overhead Squat, Push Jerk, Push Press, Shoulder Press, Squat
Tuesday the 29-01-13
W.O.D 3 sets of 10 press then 21,15,9 pushpress 50/35kg burpees
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Exercises: bench press, Burpees, Push Jerk, Push Press, Shoulder Press
