Workouts of the Day
Jun 08, 2010
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 04, 2010
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 [...]
May 14, 2010
CROSSFIT WOD:
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DOUBLE UNDERS
SIT-UPS
KB SNATCH (boys 24/ girls 16)
one minute on each for max reps/points
one minute rest after round
five rounds
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S&C:
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KB RUSSIAN SWINGS 2 X 10 (24/16)
KB SNATCH 3X5 – EACH ARM (16/8)
KB SNATCH 3X 5 – EACH ARM (24/16)
KB SNATCH 2X 5 – EACH ARM (28-32 /20)
BURNER:
1 MIN MAX REP KB SNATCH, RIGHT ARM [...]
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 [...]