WOD: A. Shoulder Press: 55%x10, 65%x8, 75%x5+ B. EMOM x 10 min: 4 strict pullups, 8 pushups, 12 air squats *if you cannot complete work in the min. scale to the following options; 1. 3 strict pullups, 6 pushups, 9 air squats 2. 2 strict pullup, 4 pushups, 6 air squat
What’s Your Excuse? Sign up for the Open here! WOD: A. Deadlift: 55%x10, 65%x8, 75%x5+ B. PRACTICE for 10 minutes: Kipping Handstand Push Up Progression Pt.1 Kipping Handstand Push Up Progression Pt.2
Sat. Jan. 17. 8-10a: Open Gym 10-11a: olympic lifting: clean & jerk. 11a-12p: Team WOD. Sun. Jan. 18. 4pm: Open Gym/Rowing team training
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WOD: A. Deadlift: 50/60/70%x8+ B. PRACTICE for 10 minutes: Handstand Walk Progression Pt.1 Handstand Walk Progression Pt.2 Handstand Walk to Handstand Forward Roll
The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks, and post their scores online. Last year, the Open reached 209,000 athletes from around the world. New this year, A scaled version of the Open workout will be released each week of
WOD: Alternating Tabata: 20 on x 10 off Shoulder-overhead (75,115#) Deadlift (75,115#) Box jump/step (20,24″) *use same weight you used for the test workout (click here)
BurpeeCalculator.com is a fun and FREE tool to see how many burpees it will take to work off that favorite meal, snack, or sweet! Click here WOD: A. Back Squat: 50/60/70%x8+ B. Open Workout 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from the standing position. The Athlete
WOD: A. Shoulder Press: 50/60/70%x8+ B. Helen 3 rounds for time of: Run 400 meters (sub row 500m) 21 kettlebell swings (35, 53#) 12 pull-ups rowing helen results
Sat. Jan. 10. 8-10a: Open Gym 10-11a: Olympic Lifting: Snatch. 11a-12p: Team WOD. Sun. Jan. 11. Schedule TBD.
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WOD: A. Shoulder Press: 45% x 10 55% x 10 65% x 10+ B. ‘Karen’ 150 Wallballs for time: 10 min cap for max reps. W: 14# 9′, M: 20# 10′ Goal is to use a weight/height that you can accomplish ALL 150 reps in under 10 min: 15 reps per min.
