WOD
Thursday 160107
Take 60% of your 1 rep max back squat
Then, perform 10 sets x 10 reps @ 60%. Rest 90 seconds between sets.
This will be...
Wednesday 160106
As many rounds as possible in 15 minutes of:
20 Kettlebell swings, 16kg(12kg)
15 Box jumps, 24"(20")
10 Pull-ups
Post times to comments and BTWB
Want Results? Focus on...
Tuesday 160105
3 rounds
8 Power Snatch @ 60% of 1 rep max power snatch
2 Min max row for calories
Rest 1 minute
Rest 3 minutes after 3...
Monday 160104
Take 60% of your 1 rep max shoulder press
10 x 10 reps @ 60% rest 90 seconds between efforts
This will be done for 3...
Saturday 160102
5 Rounds with a 3 minute clock:
15 Shoulder to overhead, 135#(95#)
10 Deadlifts, 135#(95#)
With remaining time, as many reps as possible of burpee box jumps,...
Friday 160101
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Hip extensions
Post time to comments or BTWB
NEW YEAR,...
Thursday 151231
Warm up to 60% of your 1 rep max back squat
Then, perform 10 reps x 10 sets @ 60% w/ :90 rest between sets
This...
Wednesday 151230
15-12-9-6-3 Reps for time of:
Power clean, 135#(95#)
Hanstand push-ups
Post times to comments and BTWB
A Beginner’s Guide to CrossFit By The Box Magazine, with a touch...
Sunday 151227
For time:
21-15-12-9-6-3 reps of:
Chest to bar pull-ups
Wallball, 20#(14#)
Ab-mat sit-ups
Post time to comments or BTWB
AWESOME VERVE BLOGGERS #4
Our next Verve insider that writes a mean...
Saturday 151226
As many rounds as possible in 8 minutes of:
30 double unders
15 Right arm DB snatch, 40#(25#)
15 Left arm DB snatch, 40#(25#)
Post times to...