adad WOD: ‘Kelly’ 5 rounds for time: 400m. Run (post #125), 30 Box Jumps(20,24”), 30 wall ball(14,20#- 10′ height) (35min cap) CWOD: Power snatch + 2 snatch – 65% x 2 sets; 70% x 3 sets (% of 1 rm full snatch) Jerk – 70% x 3 x 2; 75% x 3 x 3 (% […]
Eggs Benedict Burger By hcfchallenge Skill: Jumping & Landing: box jumps VIDEO: Perfecting the box jump- KStarr & Carl Paoli WOD: 3 rounds of: 1 min max strict pull-up (least assistance possible), 1 min of Right side planks 1 min max strict pull-up, 1 min of LEFT side planks (12 min total on the clock,
CrossFit Whiteboard: Functional movement WOD: ‘Elizabeth‘ 21-15-9 reps for time: Power clean (95,135#) or (50-60% of 1 rm power clean), Dips (15 min. cap) CWOD: P1. Pressing Strength: Shoulder Press- 3 reps EMOTM for 10 min. @ 80-85%. OR, HSPU- EMOTM for 10 min @ submaximal reps, unbroken. Goal is to stay consistent for each
Two Paths by Juli Bauer …So stop comparing yourself to others. Stop trying to be someone else. Start figuring out what the hell you are going to accomplish today. Then do it. Skill: Perfecting the box jump- KStarr & Carl Paoli WOD: P1. Max Effort Front Squat. warm up in sets of 3 until 3
REMINDER: NO Olympic lifting (10am) or Team WOD (11am) today. We are running in the Hoosiers outrun cancer 5k event! 4pm: Bring a Friend community workout! Sometimes you’re friends need a little push! Invite them to do a workout with you! This event isn’t only for members of our gym, though! If Someone is out
Snatch And Clean Extension: Be Patient Greg Everett | quick tips Skill: Clean- abbreviated parts 1-4 (reviewing everything we went over during the week.) + Jerk- Parts 1-2 (cleaning everything up and making it crisp) WOD: Max effort Clean & Jerk. warmup up to 65% of 1 rm then begin making 5% increases with each
“A CrossFit Love Story” with Bob Brown, CrossFit Journal video [wmv] [mov] [HD mov] Skill: Clean- Parts 2-4 + Jerk- parts 1-2. WOD: P1. Dynamic Push Press 8×3 @ 65% (85-95% of 1 rm Shoulder Press). EMOTM. P2. 3 x Max effort kipping pull-ups with 2 min rest. (As many kipping pull-ups as possible without
WOD: 50 Box Jumps (20,24”), 25 Thrusters (65,95#), 50 Double-unders (25 Du or 150 Su for scaling), 25 KB swings (35,53#), 50 walking lunges (total), 25 knees-elbows, 50 pushpress (30,45#) (22 min cap.)
9 Paleo Tips: The Good, the Bad and how to sanely try it – Tip number 9 says “Make your own rules (but stick to em).” By hcfchallenge SKILL: Clean– (10-12 min.) WOD: P1.Pause Back squat 8×3 (4 seconds) @ 65%. EOMOTM. (working on sticking point of bottom of squat) working with partner, 1 partner
Team USA trains for the first CrossFit Invitational presented by Reebok – video [wmv] [mov] [HD mov] WOD: ‘Diane’ 21-15-9: Deadlift (135,225#), Hand stand pushup (compare)
