4 Rounds 800 meter Run Post time for each round to comments: Compare time to: 100722 Coach’s Notes: Take approximately 3 minutes rest between rounds.
Archive for June, 2011
Tuesday: 110621
Posted: June 20, 2011 by Todd Katz in Uncategorized, WODsTags: Clean and Jerks, Wall Balls
10 Clean n Jerks 135/95# 50 Wall Balls 20/16# 10 Clean n Jerks 135/95# 50 Wall Balls 20/16# 10 Clean n Jerks 135/95# 50 Wall Balls 20/16# Post time to comments: Coach’s Notes: The clean does not have to be received in a full squat. Split Jerking is allowed. The Wall Ball target is 10 [...]
100 Pullups Coming off the bar is a foul. Resting on a box while holding the bar is a foul. Hanging from the bar is not a foul. Each foul, 10 burpees must be completed before you return to the pullup bar. Workout is capped to 30 minutes. Post time, total burpies and your total [...]
One of the many things I’ve discovered on this journey is that for some reason when limits are tested and expectations are not met, our resolve becomes stronger. I see this over and over again with not only myself but everyone who walks through the doors. One of the most beautiful benefits of being an [...]
Saturday: 110618
Posted: June 17, 2011 by Todd Katz in UncategorizedTags: Air Squats, Cindy, Power Clean, Power Snatch, Pullups, Situps
For time: 15 Power Cleans 95/65 3 Rounds of Cindy 15 Power Snatches 95/65 3 Rounds of Cindy 15 Power Cleans 95/65 3 Rounds of Cindy 15 Power Snatches 95/65 3 Rounds of Cindy Post time to comments: Coach’s Notes: 1 round of Cindy is 5 pullups, 10 pushups, 15 Air Squats
Snatch 5-3-3-1-1-1 Post Load for each round to comments: Compare to: 110105 Coach’s Notes: Use an empty barbell or light weight for Snatch Skill work. Make sure you are receiving the bar in a full squat for your lifts. If you are new to the lift and are still power snatching, make sure you ride [...]
Thursday: 110616
Posted: June 15, 2011 by Todd Katz in WODsTags: Air Squats, Front Kick, KB Power Swing, Row, Situps, Striking WOD
3 Rounds for Reps: 1 minute Situps 1 minute KB Power Swings 1 pood 1 minute Air Squats 1 minute Row (Calories) 1 minute Front Kicks 1 minute pad hold or rest. Post total number of reps to comments: Coach’s Notes: For Front Kick, alternate between left and right leg. For KB Power Swings, work [...]
For time: 10 X 10 meter sprints – forward 20 Lateral Box Jumps 20 inch 10 X 10 meter sprints – backward 20 Lateral Box Jumps 20 inch 10 X 10 meter sprints – forward 20 Lateral Box Jumps 20 inch 10 X 10 meter sprints backward 20 Lateral Box Jumps 20 inch Post time [...]
AMRAP 15 5 Press 45# 10 Push Press 45# 15 Push Jerks 45# Post total number of Rounds to comments:
This class is now public on CrossFit’s main site and is starting to fill up. I’d strongly suggest you book a slot if you are considering it. The weekend event will be a very physical experience and you will be learning the art of CrossFit Striking from the founder George Ryan. George is one of [...]
