3 Rounds for time: 200 meter run 30 Pullups 30 Pushups Post time to comments:
Archive for February, 2011
Double Alternating Tabata… 2 groupings. A) Deadlift 135/95 Situps B) Double Unders Situps Coach’s Notes: No rest between A and B. so 32 total rounds, but alternate deadlift and situps for the first 16, then double unders and situps for rounds 17 – 32. Post total number of reps for each couplet to comments:
Clean and Jerk 1-1-1-1-1-1-1 Post load for each round to comments: Coach’s Notes: Receive the bar below parallel! No Power Cleans. Compare to: 101004
Happy Valentine’s Day!
Posted: February 14, 2011 by Todd Katz in Daily WhiteboardTags: Coach's Blog
As I sit here this morning thinking about the day, just finishing up a cup of hot black coffee I am thinking to myself how much I truly love the Hammer Down Community. This time of year is really special for me. It’s my mom’s birthday, my sister’s birthday. Melissa and I were married February [...]
For time: Row 1000 Meters 30 Bag Flips Run 880 Meters 30 Hip Extensions Coach’s Notes: If you have a tractor tire, use that instead. The principle is the same for flipping a heavy bag. Get down low, achieve full extension and power through the bag. Post time and weight of bag or object to [...]
Saturday: 110212
Posted: February 11, 2011 by Todd Katz in WODsTags: box jump, Kettlebell Swing, Power Clean, Whittman
“Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb [...]
Complete as many Overhead Squats as Possible in 10 minutes: OHS 95/65 Post to Comments the following: Longest unbroken set, total number of breaks, total number of reps. Coach’s Notes: A break is when you come out of the locked out arm position. Resting the bar on your back is fine, but consider that a [...]
More on the CrossFit Open
Posted: February 10, 2011 by Todd Katz in GeneralTags: CrossFit Open Sectionals
More on the CrossFit Games Open Team Competition Open competitors do not have to choose between team and individual competition. Competitors may run for both simultaneously, first as an individual and second as a team member. One’s scores may count for both. The team with the most participants at the end of the first week [...]
Thursday: 110210
Posted: February 9, 2011 by Todd Katz in Uncategorized, WODsTags: Front Leg Levers, Lateral Jumps
Don’t Forget to Register for the Spartan Sprint Race in June. www.SpartanRace.com Promo code: TAM (10% off Hammer Down members with the promo code). 3 Rounds 50 Lateral Jumps over the boxing bags (go back and forth… each jump counts as one, so 25 left side, 25 right side 50 Front Leg Levers Post time [...]
Wednesday: 110209
Posted: February 8, 2011 by Todd Katz in WODsTags: Ring Pushups, SDHP, Slam Balls
Tabata the following: SDHP 95/75 Ring Pushups Slam Balls 25/20 Post total reps to comments:
