3 Rounds 880 meter run 20 SDHP 95/65 Post time to comments:
Archive for May, 2010
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Greetings Hammer Down CrossFiters: Again, I apologize for not scheduling a “Hero” WOD for today. It’s something I really wanted to do, but after the Saturday workout, I knew that would not be in anyone’s best interest. The hero WODs are very special and they truly symbolize the meaning of this holiday. (In honor of [...]
50 Double Unders: 21-15-9 Front Squats 135/95 Box Jumps 24/20 50 Double Unders Post Time to comments: Coach’s Notes: The front squat weight must be cleaned….. As much as I wanted to program a hero workout today, the arms/back from Saturday’s WOD is dictating a big no. I’ve received a few notes on this so [...]
Saturday: 100529
Posted: May 28, 2010 by Todd Katz in Uncategorized, WODsTags: CrossFit, Pullups, Pushups, Slam Balls
21-18-15-12-9-6-3 Pullups Pushups Slam Balls Post Time to comments: Coach’s Notes: For every break in pullups you must do an additional 10 pushups. Grunt all you want!
Friday: 100528
Posted: May 27, 2010 by Todd Katz in Uncategorized, WODsTags: Burpee Box Jumps, CrossFit
4 Rounds for reps: 1 minute Box Jump Burpees 1 minute back extensions 1 minute doulbe unders 1 minute KB swing 1.5/1 pood Post Reps to comments: Coach’s Notes: If you don’t have double unders, count 3 singles completed for each double.
Thursday: 100527
Posted: May 26, 2010 by Todd Katz in Uncategorized, WODsTags: Clean and Jerk, CrossFit, Grace
“Grace” 30 Clean and Jerks 135/95 Post Time to comments:
Wednesday: 100526
Posted: May 25, 2010 by Todd Katz in Uncategorized, WODsTags: CrossFit, Front Squat
Front Squat 5-5-3-3-1-1 Post Loads for each round to comments:
5 Rounds for time: 400 meter run 15 GHDs Post Time to comments:
Monday: 100524
Posted: May 23, 2010 by Todd Katz in Uncategorized, WODsTags: CrossFit, Hang Power Clean, push press
Double Alternating Tabata: Hang Power Clean 95/65 Push Press 95/65 Post reps for each exercise to comments: Coach’s Notes: In this protocol, you are going to start with the Hang Power Clean and at the end of the first tabata interval (and 10 second rest) you do the push press for the second round. Continue [...]
Saturday: 100522
Posted: May 21, 2010 by Todd Katz in Uncategorized, WODsTags: CrossFit, Kettlebell, Pushups, Row, squats, Tabata
Tabata the following: Squats Pushups (yes they count to total pushup goal of 3000) Kettle Bell Swing 2 pood/1.5 pood Row Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are squats, followed by pushups, then Kettlebell swings, and row. Coach’s Notes: Since we are [...]
