WOD: 20 mile run @ 6:20 pace. We’ll do a few striders before we go out…. It may be torrential rain, so dress accordingly. Focus on foot strikes per minute. Most Kenyans have a 90 foot stroke per minute cycle. Try not to be a heel striker. If you can try and stay on pace [...]
Archive for March, 2010
3 Rounds for Time: 500 Meter Row 50 Double Unders Post time to comments: Post WOD: 30 Ab Wheel Rollouts 10 Ring Dips 5 Handstand Pushups
AMRAP in 20 minutes: 5 OHS 7 Sumo Deadlift High Pulls 9 Box Jumps – 24 Inch. Coach’s Note: Use half body weight for OHS and SDHP.
Congrats to Mike and Kelli for giving it everything they had over the weekend at Sectionals! A big thank you to Sarah, Devin and Melissa for helping me out while I was judging the games… It was great seeing Cindy, Brett, Jon and Andrea there as well!!! The Sectionals were a great experience and I’m [...]
Deadlift 1-1-1-1-1-1-1 Post Load for each round to comments: Compare to 100305 Best of luck to all DC Area CrossFiters this weekend at sectionals!! Have fun!! Kick Ass!! Don’t Give Up!!! Stop by the Hammer Down Booth and meet some of the coach’s.
The Bear Complex: 5 Rounds Deadlift Power Clean Front Squat Push Press or Jerk Back Squat Push Press or Jerk Control Drop the Bar to the Ground Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing [...]
“Annie” 50, 40, 30, 20, 10 Double Unders Situps Post Time to Comments:
Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 [...]
Three rounds for time of: 21 Burpees, get air… touch the pullup bar on your jump. 21 Squat snatches, 45 pounds (or less) Technique is everything! 21 Wall Ball shots, 10 foot target, 20 pound ball… scale as necessary. 21 DB Thrusters, 30/25 Scale as necessary 21 DB Squat cleans, 30/25 Scale as necessary There [...]
AMRAP in 20 Minutes: 200 meter run 10 wall balls 20 — scale as necessary 10 slam balls 25 Scale as necessary 10 pullups 10 push ups 10 Air Squats 10 Kettle Bell Swings 1.5/1 pood 10 Box Jumps 24/20 10 Hang Power Cleans 95/65 Post Number of Rounds to Comments:
