Crossfit Blog
12.10.10
by Meris
Skill
Snatch Practice/Drills
Conditioning
“Isabel”
30 Snatches for Time
Advanced: 135#/95#
Intermediate: 115#/80#
Beginner: 95#/65#
12.9.10
by Craig
Advanced
21-18-15-12-9-6-3 reps for time:-
OH Lunge 20kg (15kg)
Knees to Elbows
AI
OH Lunge 15kg (10kg)
Knees to Elbows
Intermediate
OH Lunge 10kg (5kg)
Hanging Knee Raise/V-Up
Beginner
OH Lunge no weight
Abmat Situp
Links:
Conditioning
“Elizabeth”
21-15-9
135/95 lb Squat Cleans
Ring Dips
Scaling Options:
Intermediate: 115/75, Ring Pushups
Beginner: Choose a weight you feel comfortable with and focus on form. Do pushups if necessary.
Links:
Healthy Holiday Treats
12.7.10
by Craig
10 minutes Mobility WOD
Conditioning
Row Testing
Row 500 meters
Rest 5-10 minutes Athletes may do some additional Mobility Work.
Row 2000 meters
Links:
12.6.10
by Craig
Insert Best Caption to comments
“Murph”
Run 1 Mile
100 Pullups
200 pushups
300 air squats
Run 1 mile
May complete the Pull Ups, Push Ups, and Air Squats, by breaking down reps. For example, 5 Pull Ups, 10 Push Ups, & 15 Squats for 20 Rounds
Scaling options:
Intermediate:
Run 800
80 Pullups
160 Pushups
240 Squats
Run 800
Beginner:
Run 800
40 Pullups/Ring Rows
80 Pushups
120 Air Squats
Run 800
Links:
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