TONIGHT AT MIDNIGHT BEGINS OUR 6 WEEK PALEO CHALLENGE! WOD: P1. Back Squat 5-4-3-2-1. each set should be challenging beginning around 60-70% of 1 rm and incrementing each round to a heavy single around 100% of 1 rm. P2. Shoulder Press 5-4-3-2-1. Same as above. CWOD: Choose ONE of the following sports: Swim (THU): 10 x 100m on 2:45, […]
C2 Rower: Common Flaws WOD: for time: Row 50 calories, 150 double-unders (scale to 1/2 DU= 75 or 450 SU), Row 50 calories CWOD: 1a) 3XME Strict Pullups – any grip, rest 45 sec. 1b) 3XME Deficit HSPU– kipping is allowed, rest 45 sec. 1c) 3X15 GHD sit-up– rest 45 sec. 1d) 3X5 Snatch Grip Behind the
A lot more attention tends to be paid to the third pull or turnover of the snatch than the clean, likely because the consequences of poor execution tend to be more dramatic and obvious, but the turnover of the clean deserves its own share of attention. The timing and precision of the turnover in the clean can be
“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.” The Overhead Squat By Greg Glassman WOD: P1. Max Effort OHS. (15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up
Paleo Challenge starts Aug. 11! You have 1 week to clear out the garbage from your fridge, cupboards, pantry and anywhere else you hide the crappy stuff 🙂 Here are some good tips and more info in regards to eating Paleo: The Ultimate Guide to Eating Paleo By hcfchallenge. Today is our Pre-challenge benchmark WOD for our test/retest. If
REMINDER: Weekend Schedule. Saturday: 10am- Olympic Lifting. 4pm- Bring a Friend WOD! (more info) Sunday: 4pm- Paleo nutrition seminar. (more info & registration) WOD: 3 rounds or 30 min cap 28 sit-ups 28 deadlift (Body weight, scale to 55% of 1rm) 28 double-unders 28 KB swing (35,53#) 28 handrelease pushups 28 Box Jump (20,24”) 28 Wallball
WOD: The Bear Complex Attempt five complexes. Rest as needed between complexes. One complex is seven rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Pick your start weight and try to go up each attempt. Don’t get greedy with that start weight! The bar should only tap
Your goal today is simple: Be better. Be better in thought, in word, in deed. Be better at what you think, what you say, what you write, what you do. ‘Be Better’ -Lisbeth WOD: ‘Josh’ 21 Overhead Squat (65,95#) 42 pullup 15 Overhead Squat 30 pullup 9 Overhead Squat 18 pullup
“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.” -Thomas Jefferson. WOD: P1. Max Effort Deadlift. (15min) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single
“Responsibility” from CrossFit Ann Arbor (MI). WOD: P1. Dynamic Effort Shoulder Press. 3×8 @ 60% of 1rm, on the minute. P2. 3-6-9-12-15-18 reps for time: (12 min cap) Toes-Bar, (Shuttle Run*), Box Jump 20,24” *between each set of ttb and box jumps perform 1, 48m. shuttle run- from pull-up cage to platforms x 2.
