CROSSFIT:
1. Gymnastic static
2. Barbell Warm-up
3. WOD: Elizabeth – w/Power Cleans
21-15-9
Power Cleans (135/95)
Ring Dips
4. Recovery
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STRENGTH & CONDITIONING
VARIATION:
1. Gymnastic Static
2. Barbell warm-up
3. Cleans 3×5
4. Weighted Dips 3×5
5. Gymnastic Fundamental
6. Burner: Row 500m Max Effort
7. Recovery
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GYMNASTIC PRACTICE:
Fundamental Static Positions:
Front lever variation – tuck. On
Rings or bars. First set is max hold for
time. Then Do 4 [...]

Jun 08, 2010 | Have your say »

CROSSFIT WOD VARIATION:
Gymnastic Static
400m Run
15 Back Squats (95/65)
15 Ring Push-Ups
15 Box Jumps
4 rounds
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STRENGTH & CONDITIONING VARIATION:
Gymnastic Static
Back Squat 3×5
Box Squats 3×12, No Weight or Light Bar. Shins must be vertical with no movement in back.
Gymnastic Fundamental
Burner: 5 min max box jumps on 20″ box
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SKILLS / ACTIVE REST VARIATIONS:
Gymnastic Static
Gymnastic Fundamental
3 x 500m row ( 5 [...]

Jun 04, 2010 | Have your say »

crossfit WOD
benchmark day
-pick a named WOD, LIFT or ELEMENT(S)
default wod:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
default strength club wod:
snatch 1-1-1-1-1-1-1
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crossfit athletics team WOD:
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP’s, pull the bar to make contact under the chin. On pulls to [...]

Feb 12, 2010 | Have your say »

crossfit WOD
practice elements:
20 box over jumps
20 2-kettle bell push-jerks
20 overhead kettle bell sit-ups
wod:
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
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strength club WOD
sumo deadlift high pull, 5-5-5-5-5
bench press, 5-5-5-5-5
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crossfit athletics team WOD:
rest day

Feb 11, 2010 | Have your say »

crossfit WOD
practice elements:
20 1-leg kettle bell deadlifts
20 standing on kettle bells swings
20 kettle bell bottom-up press
wod:
call & response clean & jerk elements
-20 minute running clock
-a list of the below movements will be called out by the coach
-athlete must complete movement when called out
-if movement not completed or done incorrectly or with bad technique
there will be [...]

Feb 09, 2010 | Have your say »

crossfit WOD
practice elements:
20 kettle bell clean & jerks
20 kettle bell snatches
6 kettle bell turkish get-ups
wod:
25 pull-ups
25 kettle bell swings (boys 24 kg, girls 16kg)
25 wall ball (boys 20 lbs, girls 12 lbs)
4 rounds for time
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strength club WOD:
cleans 5 x 5
2 hand barbell press 5 x 5
(hold one full sized barbell in each hand)
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crossfit athletics team [...]

Feb 08, 2010 | Have your say »

crossfit gyms WOD:
weighted lunges 10×5
1-arm barbell snatch 5×5 (each arm)
rest
250 double unders for time
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mainsite WOD:
Row 5K.

Jan 05, 2010 | Have your say »

crossfit gyms WOD:
“Bear Complex”
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
7 times for one round without taking your hands off the bar or resting in the deck position.
5 rounds total working up to your max.
Rest as needed in between rounds.
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mainsite WOD:
Snatch 1-1-1-1-1-1-1 reps

Jan 04, 2010 | Have your say »

crossfit gyms WOD:
“Grannie”
power clean & jerk (boys 65lbs, girls 45lbs)
double unders
sit-ups
50-40-30-20-10
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mainsite WOD:
rest day

Jan 02, 2010 | Have your say »

crossfit gyms WOD:
“The 2010″
20 pullups
20 pushups
20 situps
20 squats
20 box jumps
20 kb swing
10 rounds
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mainsite WOD:
Bench Press 1-10-1-20-1-30 reps

Jan 01, 2010 | Have your say »

crossfit gyms WOD:
weighted lunges, 10×5
2-arm kettle bell push-jerk, 5 set of max reps (boys 24 kg, girls 16kg)
rest
250 double unders for time
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mainsite WOD:
Front Squat 1-10-1-20-1-30 reps

Dec 30, 2009 | Have your say »

crossfit gyms WOD:
deadlift
hang power clean
push-jerk
weight boys 115lbs, girls 85lbs
complete 1 rep of each for the first round.  2 reps of each for the second round.  3 reps of each for the third round and so on.
complete as many rounds as possible within 20 minutes.
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mainsite WOD:
Rest Day

Dec 29, 2009 | Have your say »

crossfit gyms WOD:
25 kettle bells swings (boys24 kg, girls 16kg)
50 sit-ups
25 kettle bells swings
50 lunges
25 kettle bells swings
50 squats
25 kettle bells swings
50 push-ups
25 kettle bells swings
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mainsite WOD:
Three rounds for time of:
5 Ascents of a 15′ rope
21 Ring dips
50 Squats

Dec 27, 2009 | Have your say »

crossfit gyms WOD:
Open Gym Time
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mainsite WOD:
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Dec 26, 2009 | Have your say »

crossfit gyms WOD:
“danny g”
5 deadlift 345 lbs
20 kettle bell swings (boys 20kg, girls 16kg)
30 box jumps (16 inch box)
5 rounds for time
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mainsite WOD:
Squat clean 1-1-1-1-1-1-1 reps

Dec 24, 2009 | Have your say »

crossfit gyms WOD:
5 x 1-leg weighted squats, right
5 x 1-leg weighted squats, left
5 x 1-arm push-up, right
5 x 1-arm push-up, left
10 rounds for time.   post loads.
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mainsite WOD:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and [...]

Dec 23, 2009 | Have your say »