“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total for all three lifts (added together) to comments. Compare to: http://hammerdowncrossfit.com/2011/06/28/wednesday-110629/ Coach’s Notes: You have exactly 15 minutes at each lift. Warmup with appropriate weight and take no more than 3 cracks at establishing your 1 rep max. Also, the [...]
Archive for January, 2012
84
Tuesday: 120131
Posted: January 30, 2012 by Todd Katz in UncategorizedTags: 440 Run, Double Unders, Situps
5 Rounds for time: 440 Meter Run 25 Situps 25 Double Unders Post time to comments: Post Wod: 20 TGU — 10R/10L alternate side after each rep Post load to comments: Coach’s Notes: great video from KSTARR on receiving the bar in the bottom position.
Monday: 120130
Posted: January 29, 2012 by Todd Katz in WODsTags: GHD Situps, Muscle Snatch, Overhead Squats, Pullups
A) 15 Minutes work up to a single Heavy Muscle Snatch B) AMRAP 10 10 Overhead Squats 95/65 10 Pullups C) 35 GHD Situps Post load and total number of rounds to comments: Coach’s Notes: Once you begin an exercise you must go unbroken. If you break immediately drop and do 5 burpees before resuming. [...]
AMRAP 5 ANNIE AMRAP 5 Karen AMRAP 5 Cindy Post total number of rounds or reps for each girl to comments: Coach’s Notes: No rest between girls.
Friday: 120127
Posted: January 26, 2012 by Todd Katz in Uncategorized, WODsTags: 500 meter row, Deadlift, Handstand Walking
A) 5 minutes Handstand/Walking Practice B) Deadlift 5-5-5-5-5 C) 500 Meter Row for time: Post load for each round to comments: Compare to: 110603
Thursday: 120126
Posted: January 25, 2012 by Todd Katz in Uncategorized, WODsTags: box jump, Fight Gone Strike, KB Swing, KTE, Pushups, Striking
Fight Gone Strike 3 Rounds for Reps: 1 minute at each station. 1 minute rest at end of round: KTE Pushups KB Swing 1.5/1 Box Jump 20 inches Strike Combos (heavy bag) 1,2,3,4, elbow strike lead hand, elbow strike rear hand = 1 rep Compare to: 110512
Wednesday: 120125
Posted: January 24, 2012 by Todd Katz in Uncategorized, WODsTags: Air Squats, Ball Slams, Chipper, Double Unders, Handstand Pushups, Pullups, Pushups, Ring Dips, Situps, Wall Balls
BAG GLOVES THURSDAY!!!!!! No more hints. For time: 100 Double Unders 90 Air Squats 80 Situps 70 Hip Extensions 60 Pushups 50 Wall Balls 25/20 40 Pullups 30 Ring Dips 20 Handstand Pushups 10 Rope Ascents 15ft. target Post time to comments:
Split Snatch 1-1-1-1-1-1-1 Post load for each round to comments:
Monday: 120123
Posted: January 22, 2012 by Todd Katz in WODsTags: Back Squat, Front Squat, GHD Situps, Pullups
A) 18 minutes work up to a heavy 5 rep back squat B) 21-15-9 Front Squats (use 50% of best successful 5 rep lift) Pullups C) 30 GHD Situps Post load and times to comments: Coach’s Notes: If you want to see the future of CrossFit, watch this video. The kids coming up in our [...]
Saturday: 120121
Posted: January 20, 2012 by Todd Katz in Uncategorized, WODsTags: Air Squats, Power Cleans, Pushups
Best of luck to Ali, Darby, Cindy and David competing at the SuperFit games tomorrow!!! You guys are going to do great!!! AMRAP 18 3 Power Cleans 135/95 6 Pushups 9 Air Squats Compare to: 110514
