WOD
Wednesday 100609
Complete 16 intervals of :20 seconds of work followed by :10 seconds of rest alternating "mash-up" style between thrusters (75#/55#) and parallette push-ups.
Score is the total...
Tuesday 100608
Three rounds for time of:60 seconds L-sit30 Barbell Good mornings, 45# (33#)60 Abmat sit-ups 30 Back Extensions, 25# (15#)
For the L-sit, accumulate 60sec. For...
Monday 100607
Back squat 3, 3, 3+ @ 70%, 80%, 90%
Followed by; as many rounds as possible in 10 minutes:
5 Hang squat cleans, 70% of bodyweight
6...
Sunday 100606
For time:
21 Burpee hurdle jumps, 24"/20"21 Ring rows200 Row/run/jump (50 double unders)
15 Burpee hurdle jumps, 24"/20"15 Ring rows400 Row/run/jump (100 double unders)
9 Burpee hurdle...
Saturday 100605
"Filthy Fifty"50 Box jumps, 24"/20" 50 Jumping pull-ups50 Kettlebell swings, 16kg/12kg50 Walking lunges50 Knees to elbows50 Push press, 45#/33#50 Back extension50 Wall ball, 20#/14#50 Burpees50...
Friday 100604
Shoulder press 5, 5, 5+ reps @ 65%, 75%, 85%
Then, in 20 minutes, complete as many unbroken rounds of 12 (8) pull-ups as possible.For...
Thursday 100603
"Arnie"
With a 32kg/20kg kettlebell:
21 Turkish get-ups, right arm
50 Kettlebell swings
21 Overhead squats, left arm
50 Kettlebell swings
21 Overhead squats, right arm
50 Kettlebell swings
21 Turkish get-ups,...
Wednesday 100602
Three rounds for time:
15 Hang power cleans, 135#/85#
15 Burpees
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Band push-ups are the s**t.
May 2010 Personal Records!
Here is a great link...
Tuesday 100601
"J.T."
Three rounds; 21-15-9 for time of:
Handstand push-ups
Ring dips
Push-ups
Compare to: April 4, 2009
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Squat mechanics in action.
CrossFit Verve - Out of the Box!!!
June...
Monday 100531
Back squat 5, 5, 5+ @ 65%, 75%, 85%Followed by; 10 Sumo deadlifts, 255#/165#25 Hurdle jumps, 24"/20"8 Sumo deadlifts, 255#/165#20 Hurdle jumps, 24"/20"6 Sumo deadlifts,...