June 20, 2012
SWOD: Jerks 4/4/3/3/3 (start your first set around 75% of your 1RM)
WOD:
15 KB Swings (53#/35#)
30 Double unders
15 Alternating Pistols (sub = 30 air squats)
-3 rounds for time-
…Entries By Coach Mark
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June 19, 2012
Mobility: Bully stretch, 1 min each arm x 2 sets (http://www.crossfitmissiongorge.com/wod/5-wod/476-6142012.html)
WOD:
12 Deadlifts (225#/135#)
12 CTB Pull-ups
10 Deadlifts
10 CTB Pull-ups
8 Deadlifts
8 CTB Pull-ups
6 Deadlifts
6 CTB Pull-ups
4 Deadlifts
4 CTB …
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June 18, 2012
SWOD: 20 minutes to achieve a 1RM power clean
WOD:
AMRAP in 2 min
200m run
15 box jumps
Max burpees
Rest 1 min
-4 rounds, score = total amount of burpees competed-
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June 17, 2012
Reminder:
- Pete’s Premade Paleo at CrossFit 858!!!!Are you Paleo?? No time? No knowledge? No variety?NO EXCUSES!!! Have GOURMET Premade Paleo meals prepared for you, and personally delivered to CrossFit 858 for pick up!!! CLICK HERE for more info!!! Remember
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June 15, 2012
Skill practice:
Spend about 15 minutes working on either HSPU, muscle ups, or any of the progressions for both. Do a few sets and keep reps between 5-10.
WOD:
1 min Games standard box jumps (24″)
1 min Row (for …
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June 14, 2012
WOD:
Buy in: 25 pull-ups
5 rounds
5 front squats (185#/120#)
10 toes to bar
Cash out: 25 pull-ups
-for time-
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June 13, 2012
SWOD: Power cleans 2/2/2/2/2 (Try to do your 1RM around set 3 or 4)
then,
Jerks 6/4/4/3/3 (start your first set around 70% of your 1RM
The Clean: 1st pull, don’t pull “around” the knees!
[yt]http://www.youtube.com/watch?v=doSOPbAwlV8&feature=player_embedded[/yt]
2nd Pull discussed …
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June 12, 2012
WOD:
AMRAP in 3 min
150 Double unders (250 single unders)
30 Pistol squats (60 Air Squats)
40 push-ups
Rest 3 min
AMRAP in 5 min
150 Double unders (250 single unders)
30 Pistol squats (60 Air Squats)
40 …
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June 11, 2012
HERO WOD:
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old …
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June 10, 2012
Reminder:
- Pete’s Premade Paleo at CrossFit 858!!!!Are you Paleo?? No time? No knowledge? No variety?NO EXCUSES!!! Have GOURMET Premade Paleo meals prepared for you, and personally delivered to CrossFit 858 for pick up!!! CLICK HERE for more info!!! Remember
