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: Wallballs
Monday the 29-04-13
Girls Week W.O.D “Kelly” 5 rounds 400 meter run 30 boxjumps 24/18″ 30 wallballs 9/7kg This workout should be scaled accordingly. Beginner – 3 rounds Intermediate – 4 rounds Bad Mo Fo – 5 rounds
Thursday the 18-04-13
Skill handstand, wall walk, handstand wallwalk, free handstand walk W.O.D 3 five minute rounds with 1 minute break between each round, 1 minute per movement 1.wallballs 9/7kg 2.burpees 3.kettlebell swings 24/16kg 4.box jumps 24/18@ 5.5 meter shuttle sprints
2 Comments
Exercises: Box Jump, Burpees, Kettlebell Swings, Run, Wallballs
Tuesday the 05-03-13
Skill – kettlebell snatch W.O.D “Fight Gone Bad” 3 five minute rounds, 5 movements per round, 1 minute per movement, 1 minute break between rounds 1. wallballs 9/7kg 2. sumo deadlift highpulls 35/25kg 3. box jumps 24/18″ 4. pushpress 35/25kg [...]
3 Comments
Exercises: Box Jump, Push Press, Row, Sumo Deadlift Highpull, Wallballs
Monday the 18-02-13
W.O.D amrap 8 minutes 8 kettlebell swings 32/20kg 8 box jumps 30/24″ 8 wallballs 9/7kg 10/9 feet rest 2 minutes then: amrap 6 minutes: 6 thrusters 35/25kg 6 ring rows rest 2 minutes then: amrap 4 minutes: burpees
5 Comments
Exercises: Box Jump, Burpees, Kettlebell Swings, ring rows, Thrusters, Wallballs
Monday the 04-02-13
W.O.D 20 minutes to get a 5 rep max squat then 2 rounds of: 30 wallballs 9/7kg 30 burpees
2 Comments
Exercises: Burpees, Squat, Wallballs
Thursday the 18-10-12
W.O.D 20 minutes to work up to a 5 rep max squat then 5 minutes bear crawl for distance then 3 sets of max wallballs with 2 minutes recovery between each set
2 Comments
Exercises: Squat, Wallballs
Monday the 27-08-12
W.O.D “Fight Gone Bad” 3 five minute rounds with 1 minute break between each round 1. wallballs 2. sumo deadlift highpull 35/25kg 3. boxjumps 24/18″ 4. pushpress 35/25kg 5. row for calories
3 Comments
Exercises: Box Jump, Push Press, Row, Sumo Deadlift Highpull, Wallballs
Tuesday the 31-07-12
W.O.D 40 burpees 80 walballs 120 double unders or amrap 12 minutes 5 burpees 10 wallballs 10/6kg 15 double unders
6 Comments
Exercises: Burpees, Double Unders, Wallballs
Friday the 22-06-12
W.O.D 2 six minute rounds 90 seconds per movement 1 minutes break between each round kettlebell swings 24/16kg wallballs 10/6kg sumo deadlift highpulls 24/16kg box jumps 24/18″ your score is the total amount of reps completed over the 2 rounds [...]
8 Comments
Exercises: Box Jump, Kettlebell Swings, Sumo Deadlift Highpull, Wallballs
Friday the 15-06-12
W.O.D 21,15,9 burpees kettlebell swings 32/20kg box jumps 24/18″ wallballs 10/6kg or AMRAP 10 minutes 10 burpees 10 kbs 10 box jumps 10 wallballs then 5 minutes plank hold Sport Class Power Clean Cycle Week 4
11 Comments
Exercises: Box Jump, Burpees, Kettlebell Swings, Wallballs
