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: squat clean
Monday the 10.02.14
W.O.D Back Squat Cycle Week 5 Back squat 5 sets of 3 reps at 90% or 1 rm then amrap 8 minutes with 52/35kg do: 1 clean 1 power clean 1 front squat 222 333 444 555 then back to [...]
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Exercises: Back Squat, Front Squat, Power Clean, squat clean
Wednesday the 31-07-13
W.O.D emom 3 cleans for 8 minutes back squat – 20 rep max 75 wallballs 9/7kg 1.1k run
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Exercises: Back Squat, Run, squat clean, Wallballs
Thursday the 11-07-13
W.O.D E.M.O.M for 8 minutes – 3 cleans then 20 rep max front squat then 21/15/9 front squat 52/35kg ghd situps
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Exercises: Front Squat, Situps, squat clean
Tuesday the 02-07-13
W.O.D clean – 3 reps e.m.o.m for 12 minutes then amrap 12 minutes 15 wallballs 9/7kg 15 box jumps 24/18″
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Exercises: Box Jump, squat clean, Wallballs
Wednesday the 05-06-13
W.O.D 3 cleans on the minute every minute for 12 minutes then amrap 7 minutes 7 thrusters 45/30kg 7 pullups then 500 meter row (optional)
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Exercises: Pullups, Row, squat clean, Thrusters
Tuesday the 18-02-13
Skill – 10 minutes of your choice W.O.D 20 minutes to work up to a 3 rep max clean or power clean or deadlift or weighted pullup then 3 super sets of max kettlebell croc rows/hip extensions then 1 k [...]
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Exercises: Deadlift, Row, Run, squat clean
Friday the 21-12-12
The following are our Xmas opening hours: Mon Dec 24: 9.30am Class 10.30am – 1pm Open Gym Tues Dec 25: 8am Xmas Day Wod Wed Dec 26 : Closed Thurs Dec 27 : Closed Fri Dec 28: 10am Class 11am [...]
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Exercises: Double Unders, Situps, Squat, squat clean, Thrusters
Friday the 23-11-12
W.O.D 20 minutes to work up to a 3 rep max squat then 3 rounds of: 10 cleans 60/40kg 20 box jumpx 24/18″
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Exercises: Box Jump, Squat, squat clean
Friday the 21-09-12
W.O.D 15 minutes to work up to a 1 rep max squat clean then AMRAP 8 minutes 4 squat cleans 60/40kg 8 ring rows 16 double unders Clean Cycle week 1 – Test Squat Clean 3,3,3,3,3 touch and go reps
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Exercises: Double Unders, ring rows, squat clean