Friday
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
WOD
Thursday
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
Wednesday
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)
Tuesday
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
Monday
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
Saturday and Sunday
Sat. Jan. 10. 8-10a: Open Gym 10-11a: Olympic Lifting: Snatch. 11a-12p: Team WOD. Sun. Jan. 11. Schedule TBD.
Saturday and Sunday Read More »
Friday
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.
Thursday
WOD: A. Deadlift 45% x 10 55% x 10 65% x 10+ B. 10-12 min: Tripods/headstands/uni-lateral loading skill work (click here)
Wednesday
“All too often, CrossFitters lose sight of the small victories that lead to big goals. Instead of focusing on the awesome thing that just happened, they are focused on the daunting feeling that there’s, still, more work to be done. For 2015, we encourage you to keep a journal that you can maintain daily, weekly,
Tuesday
WOD: A. Row technique B. OTM x 20 min total: Odd: Row max Cal. Even: Rest/easy row. Post scores for each row interval and total combined.
