Skill: 1. Jump Rope Progression Part 1 2. Part 2: Double-unders 3. Part 3: timing and putting it all together. skills/drills for DU. WOD: P1a. 3 rounds of Max effort strict pull-ups with least assistance. P1b. 3 rounds of Max effort strict dips with least assistance. (begin with 1a for 1 round, rest for 1 […]
Skill: 1. Jump Rope Progression Part 1 2. Part 2: Double-unders 3. Part 3: timing and putting it all together. skills/drills for DU. WOD: P1. Max Effort Back Squat: 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
This is a short post describing how Hoosier CrossFit (Shaun) Programs weekly WODs for our members and also is a short description for those interested in competing in CrossFit competitions & Participating in our Competitor WODs. CrossFit group WODs To make a long explanation short our goal is to broaden your scope of training movements
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Team HERO WOD today at 4:30 pm! WOD: “The Seven” Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (95,135#) 7 Knees to elbows 7 Deadlift (165,245#) 7 Burpees 7 Kettlebell swings (53,70#) 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on
REMINDER: Monday Sept. 3 (Labor Day) We will only be holding 1 workout at 4pm. Team HERO WOD, come on out and have some LABOR day fun! Rest/ Recovery Day: If you haven’t visited Kelly Starrett mobility blog, WAKE UP AND DO IT! If you have, but still are avoiding making it part of your
Going out to Eat By hcfchallenge One of my favorite challenges is the “going out to eat” challenge. We get to learn about the best places to find paleo food around town! This can also improve your social experiences with others when going out to eat. 10a: Olympic Lifting. P1. 3 x snatch pull from floor. P2.
WOD: Skill: 10-15 min: Snatch pulling positions (PVC-light barbell) high hang, midthigh, below knee, floor & back up working through the positions without pausing.(emphasize hip position with tight set back angle) + Burgener warmup #1,2,3,4,5,6: 1. Dip-Shrug (speed through the middle). 2. Scarecrow arms (bar path of the pull under). 3. muscle-snatch (aggressive turn over
This Saturday Sept 1. Bring a Friend community WOD @ 4 pm! 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 there who wants to try our program, come risk free! We’re not charging for
Correcting Issues With The Burgener Warm-up” with Coach Mike Burgener Skill: 10 min: Snatch pulling positions(PVC-light barbell) high hang, midthigh, below knee, floor (mid-shin) & back up working through the positions without pausing.(emphasize hip position with tight set back angle) + Burgener warmup #1,2,3,4,5: 1. Dip-Shrug (speed through the middle). 2. Scarecrow arms (bar path
