WOD
Tuesday 120911
For time:
50 Double unders
5 Shuttle sprints
40 Double unders
4 Shuttle sprints
30 Double unders
3 Shuttle sprints
20 Double unders
2 Shuttle sprints
10 Double unders
1 Shuttle sprint
A shuttle sprint...
Wednesday 120905
1 - 1 - 1 - 1 - 1 - 1 - 1
Snatch balance
Post loads to comments or BTWB.
School is back in! CrossFit Verve...
Tuesday 120904
Five rounds for time:
15 Deadlift, body weight
2 Rope climbs
Post time to comments.
Competitor's Class FAQ’s
If I can’t do the Comp classes does that mean...
Friday 120831
"Fran"
21-15-9 reps for time of:
Thrusters, 95#/65#
Pull-ups
Post time, butterflies and tears to BTW.
Anatomy of A Snatch
So often as coaches we put our clients under the...
Tuesday 120828
Shoulder press, 1-1-1-1-1
Push press, 3-3-3-3-3
Push jerk, 5-5-5-5-5
Post loads to BTWB.
When will it ever be enough?
Hopefully never. I think as CrossFitters we all have some...
Sunday 120826
As many rounds as possible in 20:00 of:
4 Chest-to-bar, toes-to-bar
8 Ring dips
12 Wall ball shots, 20# (14#)
A single rep of chest-to-bar, toes-to-bar is one...
Saturday 120825
As a team of 3, complete the following for time:
Run 2400m
300 Push press, 95# (65#)
Prowler push 800m, 90# (50#)
For this workout, only 1 person...
Friday 120824
Power snatch 1-1-1-1-1-1-1
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Benefits of Spinal Decompression
Spinal decompression is a fairly general term. It basically refers to any kind of stretching or...
Thursday 120823
Start by taking 5% off 1RM bench press, then add 10#
Bench press
40% x5 reps
50% x5 reps
60% x5 reps (only)
Three rounds for time:
Run 400m
12 Deadlifts,...
Wednesday 120822
Two rounds for time:
50 Pull-ups
75 Sit-ups
50 Overhead squats, 75#/55#
75 Double unders
Post time to comments or BTWB.
File Under "Unexpected Consequences" - Hanna Kubiak
As you know...