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Max effort bench to 2″ board 1, 1, 1, 1.
Supine weighted row 4 x 6
GHD barbell row 4 x 8
rest, then…
With a continuously running clock, do one strict press 60kg (35kg), one push press 60kg (35kg) and one push jerk 60kg (35kg) in the first minute, two strict press, two push press and two [...]
Saturday 200811
Posted on August 20, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Friday 190811
Posted on August 19, 2011 by admin. Filed under Exercise
Sled Drag 3 x 30m, rest 1 minute
then…
Max Effort Deficit Deadlift 1, 1, 1, 1
Front Squat 4 x 6
Romanian Deadlift 4 x 3
rest, then…..
2 rounds of 1/2 Tabata, complete 4 rounds each of;
Hip Extension
Row
Rest 2 minutes, repeat.
Post loads and total reps to comments.
You will never find time for anything. If you want time, you must [...]
Thursday 180811
Posted on August 18, 2011 by admin. Filed under Exercise
10 Rounds for time of:
5 Ground to overhead 60kg
1 Rope climb
Rest 30 seconds.
Post total time to comments.
Mental attitude is more important than mental capacity.
– Walter Dill Scott
Wednesday 170811
Posted on August 17, 2011 by admin. Filed under Exercise
Speed bench 7 x 3 @ 55% + blue and purple bands, rest 1 minute
Standing Bent Row 4 x 8, rest 1 minute
Lying DB Extension 4 x 15
rest, then….
3 rounds for time of:
10 HSPU
15 KTE
Post loads and time to comments.
Squat Heavy and Often
By Chris Moore
Powerlifting affiliate owner Chris Moore challenges the CrossFit community to train [...]
Tuesday 160811
Posted on August 16, 2011 by admin. Filed under Exercise
Rest Day
Work a weakness
Mobility WOD…..
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]
Monday 150811
Posted on August 15, 2011 by admin. Filed under Exercise
Speed Box Squats 10 x 2 @ 55% + green bands, rest 1 minute
Speed pulls 8 x 1 @ 55%, rest 1 minute
Hamstring Drops weighted 5 x 3, 90 seconds rest
rest, then…..
10 rounds; each for time of:
5 Power Snatches 45kg
Row 200 metres
Rest 30 seconds
Post loads and times to comments.
The difference between a goal and [...]
Sunday 140811
Posted on August 14, 2011 by admin. Filed under Exercise
Max Effort Close Grip Bench 1, 1, 1, 1.
Weighted Supine Bar Row 4 x 4, rest 90 seconds
JM Press 4 x 6, rest 1 minute
rest, then…
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Sets [...]
Saturday 130811
Posted on August 13, 2011 by admin. Filed under Exercise
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Post times to comments.
Thanks to CrossFit.com for this WOD!
It’s not who you are that holds you back, it’s who you think you’re not.
- Anonymous
Friday 120811
Posted on August 12, 2011 by admin. Filed under Exercise
Max Effort Box Squat 1, 1, 1, 1
Stiff Leg Deadlifts 4 x 5 + weighted hip ext, rest 90 seconds
Sled Drags Heavy 3 x 30m, rest 45 seconds
rest, then…..
3 rounds of:
20 GHD Sit up
10 Back Extension
then…..
3 x 1 minute handstand holds, rest 1 minute
Post loads to comments.
The finish line is just the beginning of a [...]
