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Circa max bench 4 x 3 @ 60% + blue @ purple bands, then 4 x 3 max + blue @ purple bands, rest 1 minute.
rest, then…
“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound [...]
Sunday 301011
Posted on October 30, 2011 by admin. Filed under Exercise
Circa max box squat 4 x 2 @ 60% + blue bands, then 4 x 2 max + blue bands, rest 1 minute.
Pulls 8 x 1 @ 60% + quaded purple bands, rest 1 minute.
Hamstring drops 4 x 6, rest 2 minutes
Weighted Bulgarian split squat 4 x 8, rest 90 seconds
Post loads to comments.
Hard work [...]
Saturday 291011
Posted on October 29, 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 281011
Posted on October 28, 2011 by admin. Filed under Exercise
Max effort bench to pins 1, 1, 1, 1.
Standing bent row 4 x 6, rest 90 seconds
1 arm kettle bell row, 3 x 12, rest 1 minute
rest, then…
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall [...]
Thursday 271011
Posted on October 27, 2011 by admin. Filed under Exercise
Max effort reverse band squat 1, 1, 1, 1.
rest, then…
For time:
100 Double unders
21 Deadlift 140kg
200 Doubler unders
15 Deadlift 140kg
300 Double unders
9 Deadlift 140kg
Post loads and time to comments.
If you do what you’ve always done, you’ll get what you’ve always gotten.
- Tony Robbins
Wednesday 261011
Posted on October 26, 2011 by admin. Filed under Exercise
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Post time to comments.
Thanks to CrossFit.com for this WOD!
Your life is the fruit of your own doing. You have no one to blame but yourself.
- Joseph Campbell
Tuesday 251011
Posted on October 25, 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 241011
Posted on October 24, 2011 by admin. Filed under Exercise
Dynamic effort bench 8 x 3 @ 60% + blue and purple bands, rest 1 minute.
Strict Press 5 x 5, rest 2 minutes.
rest, then…
“Fran”
21-15-9 for time of:
Thruster 45kg
Pullup
Post loads and time to comments.
Do what you love. Know your own bone; gnaw at it, bury it, unearth it, and gnaw it still.
- Henry David Thoreau
Sunday 231011
Posted on October 23, 2011 by admin. Filed under Exercise
Dynamic effort box squat 12 x 2 @ 60% + blue and purple bands, rest 1 minute
Good mornings 5 x 5, rest 90 seconds.
rest, then…
Complete as many rounds as possible in 10 minutes of:
2 Hang snatch @ 50% 1rm hang snatch
4 Box jumps 75cm
6 Knees to elbows
Post loads and rounds to comments.
Kindness is the language [...]
Saturday 221011
Posted on October 22, 2011 by admin. Filed under Exercise
Max effort floor press 1, 1, 1, 1.
Standing bent row 4 x 6, rest 90 seconds
Strict pull up 5 x max, rest 2 minutes
rest, then…
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post loads and times for each round to comments.
There are only two mistakes one can make along the road to truth; not [...]
