Workouts of the Day
Feb 12, 2010
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 11, 2010
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 10, 2010
crossfit WOD
practice elements:
20 1-arm switching wall ball
20 kettle bell snatches
20 1-arm handstand switches
150 burpees for time
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strength club WOD
1 arm barbell overhead squat
6-6-6-6-6 (split work between arms each round)
good mornings
5-5-5-5-5
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crossfit athletics team WOD:
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Feb 09, 2010
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 08, 2010
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 [...]
Jan 06, 2010
crossfit gyms WOD:
clean & jerk, 5-5-3-3-1-1
weighted chin-ups, 5-5-5-5-5
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mainsite WOD:
Rest Day
Jan 05, 2010
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 04, 2010
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