Monthly Archives: November 2012

Great Video on Red Meat

This guys knows his stuff about diet

WOD – 5.3 – it’s only 45 seconds…16x

Skill/Strength/Circuit Extra Foam Rolling/Stretching/Game Planning WOD Four sets for max reps of: 45 seconds of Rowing (for calories) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Kettlebell Swings 15 seconds of Rest 45 seconds of Wall Ball Shots Rest 4 minutes and 15 seconds Body Weight 170lbs […]

WOD – 5.4 – CrossFit Games Open 12.5 – FRAN Ladder

Skill/Strength/Circuit High Box Jump Practice Kipping Pullup Practice Thruster Practice WOD Complete as many reps as possible in 7 minutes following the rep scheme below: 100/65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100/65 pound Thruster, 9 reps 9 Chest to bar Pull-ups […]

WOD – 5.5 –

Skill/Strength/Circuit 10 min to learn the Kettlebell Snatch WOD 4 rounds for Max Reps 60 seconds of Box Jumps (20/16) 60 seconds of Deadlifts (95/65) 60 seconds of AbMat Situps 60 seconds of Burpees 2 min rest

WOD – 5.6 –

Skill/Strength/Circuit 3 rds with short break between each movement Side Plank Raises for 30 seconds Hollow Body Hold for 60 seconds Superman Holds for 60 seconds WOD 3 rounds for time Walking Goblet Lunges – 30 steps DB Push Press One Arm – 15 reps per arm DB Hang Power Clean One Arm – 15 […]

WOD – 5.7 – QUAD WOD

Skill/Strength/Circuit Back Squat – 5 sets of 5 reps (5×5) Experienced – Go heavy – Try for a Personal Record Inexperienced – Go moderate and experience the barbell on your back while fatigued WOD 15 min AMRAP 30 Plate Ground to Overhead(45/15) 30 Air Squats 15 Toes to Bar 15 Wall Ball (20/15)   Scaling […]

WOD – 5.8 – 100% on 400 reps….

Skill/Strength/ Circuit Overhead Press – 8 Minutes to find a near max but good looking set of 3 reps WOD – 30 min time cap 100 Situps 100 Pullups 100 Pushups 100 Double Unders  

WOD – 5.9 –

Skill / Strength / Circuit  KB Snatch Work -Become proficient with the KB High Pull -Understand how to flip the bell and punch through to avoid the forearm crush -Attempt a KB Snatch WOD 21-18-15-12-9-6-3 15 KB Swings (70/44) 15 Push Press (75/55)  

WOD – 6.0 –

Skill/Strength/Circuit Extra Shoulder Mobility/Soft Tissue Work Overhead Squat Skill or Strength Depending on Experience Level Skill – Practice the movement with light weight and then try to maintain proficiency while moving a light load quickly Strength – Got for a few sets of 3 reps at a challenging load   WOD 1000 meter Row 50 […]

WOD – 6.1 –

Skill/Strength/Circuit 2-3 sets of 6-8 reps of: DB Push Press (determine weight for workout) Toes to Bar (practice kipping) DB Squat Clean (determine weight for workout) Box Jump (practice bounding off ground) WOD 21-15-9 reps: DB Push Press (55/35) Toes to Bar immediately followed by 21-15-9 reps: DB Squat Clean (55/35) Box Jumps (24/20)