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
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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: Squat
Friday the 17-05-13
W.O.D 20 minutes to work up to a 3 rep max squat then tabata pushups squats
Tuesday the 14-05-13
Skill – handstand, handstand wall walk, walk on hands W.O.D amrap 5 minutes – kettlebell swings rest 1 minutes amrap 4 minutes – burpees rest 1 minutes amrap 3 minutes – situps rest 1 minutes amrap 2 minutes – double [...]
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Exercises: Burpees, Double Unders, Kettlebell Swings, Situps, Squat
Wednesday the 08-05-13
W.O.D 5 rounds of: 5 back squat 80 meter sprint 3 to 4 minutes recovery between each set then amrap 5 minutes burpees
Wednesday the 24-04-13
W.O.D 3 sets of 10 squats then amrap 8 minutes 8 front squats 52/35kg 8 burpees 20 double unders
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Exercises: Burpees, Double Unders, Front Squat, Squat
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
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
Monday the 04-03-13
W.O.D 20 minutes to work up to a 5 rep max squat then 3 rounds 50 squats 400 meter
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
Thursday the 21-02-13
W.O.D 20 minutes to work up to a 3 rep max squat then 21-15-9 front squats 60/40kg ghd situps
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Exercises: Front Squat, Situps, Squat
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
