Monday, October 17, 2011 by Dell
CROSSFIT WOD 21-15-9 reps of: A: Deadlift (225#/155#) Overhead squat (135#/95#) I: Deadlift (185#/135#) Overhead squat (115#/75#) B: Deadlift (135#/95#) Overhead squat (95#/65#) Target: 5-9 minutes Cap: 12 minutes BOOTCAMP 4 Rounds 50 Double Unders 30 Kettlebell Swings 10 Chest to Bar pullups BARBELL CLUB Front Squat 5-5-3-3-1-1 (start w/ 5RM, add 5-10# [...]
Friday, October 14, 2011 by Dell
CROSSFIT WOD “Diane” 21-15-9 A: Deadlift (225#/155#) Hand Stand Push Up I: Deadlift (185#/135#) Hand Stand Push Up (ab-mats if needed) B: Deadlift (135#/95#) Hand Stand Push Up (Box handstand pushups) Target: 5-10 minutes Cap: 15 minutes BOOTCAMP 10-20-30-20-10 Lunge jumps Ring Rows with feet on box Sandbag stepups
Sunday, October 2, 2011 by Dell
CROSSFIT 21,15, and 9 reps of A: Deadlift (225#/155#) Ring Dip I: Deadlift (185#125#) Ring Dip (Band Assisted if necessary B: Deadlift (135#/95#) Push Ups Target: 4-6 minutes Cap: 12 minutes Finisher:: 3 x 30 seconds on/ 30 seconds off toes to bar BOOTCAMP 15 Min AMRAP 40 yards Farmers Carry 20 Yards Bear Crawl [...]
Tuesday, January 4, 2011 by Craig
You’ve probably seen this video before. A reminder about Paleo as we start 2011. Strength: Deadlift 3×10 @ 50% Conditioning Beginner 5 rounds 5 Burpees 10 Sit ups 15 Kettlebell Swings (16kg, 12kg) Intermediate 5 rounds 8 Burpees 16 Sit ups 24 Kettlebell Swings (24kg, 16kg) Advanced 5 rounds 10 Burpees 20 Sit ups 30 [...]
Saturday, December 4, 2010 by Bennett
“Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds [...]
