WOD
Buy in: 50 overhead squats (PVC)
3 rounds
15 KB swings (53#/35#)
10 Jumping lunges
5 Handstand push ups
Cash out: 50 overhead squats (PVC)
-For time-
Handstand pushups:
[yt]http://www.youtube.com/watch?v=JGhdSLkf-8o[/yt]
Jason Khalipa teaching the kipping handstand pushups:
[yt]http://www.youtube.com/watch?v=COcfdJ9N7sA&feature=related[/yt]
SWOD: Thrusters 4/4/4/2/2
WOD:
200m run
Max pull-ups
-5 rounds-
Score = total pull-ups competed
DON’T FORGET!! Saturday October 15, 2011 is our Olympic Weightlifting Clinic with Coach Jesse Malcomb. For more info, CLICK HERE!! SPACE IS …
SWOD:
A1) Ring rows 10/10/10/10
A2) Max. unbroken push ups x 4
WOD:
-4 rounds for time-
12 Single leg single arm KB deadlift (53#/35#)
6 Strict press (95#/65#)
12 Box jumps (24″/20″)
6 Toes to bar
WOD:
Buy in: 1 mile run (On Ramp: 1/2 mile)
4 rounds
15 hang cleans (95#/65#)
15 double unders
15 sit ups
Cash out: 1 mile run (on ramp: 1/2 mile)
-For time-
1 Mile route:
SWOD:
A1) Ring dips 10/10/10/10
A2) Pistols 14/14/14/14 (7 each leg)
WOD:
AMRAP in 6 min
Max. Kettlebell swings (53#/35#)
8 Burpees at the top of each min
Score = total KB swings
Reminders:
1.) DON’T FORGET!! Spots are …
SWOD:
“Bypassing the knees and the second pull”
Clean grip deadlift into the second pull (shoulder shrug) of the clean x2 then immediately execute a full clean from the ground x1. You will do this for 5 sets.
*Keep the …
WOD
In teams of two complete the following with only one partner working at a time. Both partners will run the 400m together.
50 Pull ups
50 Burpees
50 KB Swings (53#/35#)
50 Double unders
50 Thrusters (65#/45#)
400m run …
SWOD:
A1) Thrusters 6/6/4/4/4
A2) Plank hold x4 sets, 45-60 second hold
WOD:
Farmers walk 200m x 3 sets, rest 2-3 min between sets
Reposting this, to help with your thruster form:
[yt]http://www.youtube.com/watch?v=4OhqIGYqELk[/yt]
…SWOD:
A1) KB/DB Rows 12/12/12/12
A2) Chest-to-bar pull-ups 10/10/10/10
WOD:
1 min Knees to elbows
1 min Handlift push ups
1 min rest
-3 rounds for reps-
Do YOU want to try your hand in a CrossFit competition (geared for …
WOD:
-AMRAP in 18 min-
18 Deadlifts (115#/85#)
14 Air squats
10 push-press (115#/85#)
200m run
Coach Mike Burgener on Shoulder Mobility
…