WOD
Thursday 150917
Take 20 minutes to esatblish 1RM overhead squat
Then, 1 tempo overhead squat @ 50% of today's 1RM x 7 sets. Tempo = 3331
Post loads...
Wednesday 150916
As many rounds s possible in 20 minutes of:
10 Deadlift, 95#(65#)
10 Hang power clean, 95#(65#)
10 Thruster, 95#(65#)
10 Pull-ups
Post rounds and reps to comments and...
Tuesday 150915
4 Rounds, max effort per round:
500 Meter row
Rest 4 minutes
Post times to BTWB
One of the cooler blogs I've come across recently is called ZenHabits.net....
Monday 150914
Take 15 minutes to establish 2RM push press
Take 15 minutes to establish 2RM push jerk
Then, max effort attempt at shoulder to overhead @ 40%...
Saturday 150912
In teams of 2 complete the following:
Row 120(100) calories, switch every 20 calories
100 Hang power cleans, 95#965#)
100 Forward lunges, 95#(65#)
100 Shoulder to overhead, 95#(65#)
Run...
Friday 150911
"Barraza"
Complete as many rounds as possible in 18 mins of:
Run 200 meters
9 Deadlifts 275#(185#)
6 Burpee Bar Muscle Ups
U.S. Army Staff Sergeant Ricardo Barraza, 24,...
Thursday 150910
Take 20 minutes to work up to a 2 rep max front squat
Then, 8 x 1 1/4 front squats at 50% of 2 rep...
Wednesday 150909
Death by power snatch, 115#(75#)
Minute 1 perform 1 power snatch
Minute 2 perform 2 power snatch
Minute 3 perform 3 power snatch
.........
Once round can't be finished, rest...
Monday 150907
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 24kg(16kg)
60 Ab mat sit-ups
70 Burpees
Post time to BTWB
The CrossFit Team Series starts this week. If you're interested...
Saturday 150905
Death by burpee box jump over, 24"(20")
Rest 5 minutes
Then, death by dumbbell thruster, 40#(25#)
Post rounds to comments and BTWB
It's kind of a busy little...