Sunday, January 2, 2011 by Craig
Skill/Muscle Endurance: Overhead Squat 3×10 @ 50% of max Conditioning “Christine” 3 rounds for time Advanced 500m row 12 bodyweight Deadlift 21 Box Jumps, 20″ Intermediate 500m row 12 Deadlift 75% of bodyweight 21 Box Jumps, 20″ Beginner 500m row 12 Deadlift 50% of bodyweight 21 Box Jumps, 14″
Wednesday, December 8, 2010 by Craig
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 5 minutes of Bliss
Tuesday, December 7, 2010 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: Interview with a Kitavan The Situation Workout
Monday, December 6, 2010 by Craig
“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 [...]
Wednesday, May 12, 2010 by Bennett
“FRANtastic” 21-15-9-15-9 Thrusters (95#/65#) Pull Ups Elite: Thrusters at (135#/95#) Advanced: As Rx’d Intermediate: Thrusters at (65#/33#), Pull ups with assistance bands Scale as Needed, but challenge yourself Neanderthal Genome Feta and Beef Stuffed Mushrooms The China Study: Exploring Epidemiological Differences
