“tuesday 4.29.14”

1896983 10152633311094129_1916382619_n_copy 
















Warm-up:

          mobility + 15 burpee box jumps

Skill:

           double unders (if you have DU then 2x15 ghdsu)

Strength:

        bounding:5x4

        sumo dl: 8rm

WOD:

         3 rounds (3min on 1 off)

         10 rkb swings

         20 double unders or 60 singles

Read more: tuesday 4.29.14
 

“monday 4.28.14”

680430 426934244117487_1010618347_o

Warm-up:

          dynamic

Skill:

           hspu

Strength:

        back squat:

        6@65%

        4@80%

        2@90%x2

    Weighted Ring dips: 3x10  

WOD:

         10 amrap

         3 hspu(45+25w/abmat/45w/abmat)

         6 ttb

         9 burpees

Read more: monday 4.28.14
 

“friday 4.25.14”

IMG 3888

 Watch this Video of the 2012 CF Games Isabel

Warm-up:

          shoulder mobility/ snatch skill

Skill:

           snatch/ttb 

 

WOD:

         Isabel

         30 snatches (135/95)


Strength:

        2xMe TTB

        1x200m run ME


Read more: friday 4.25.14
 

“Thursday 4.24.14”

IMG 3929

 

If you are looking for some new fresh gear go to 

http://www.red-line-gear.com and type in JAREDM15 for a discount. All new colors and styles. 


Warm-up:

          dynamic

Skill:

           airdyne

Strength:

       1a) weighted strict pull-ups: 4x5

       1b) walking weighted lunges: 4x10 total

       2a) ring rows: 4x12

       2b) :30 airdyne MEx2

WOD:

         Tabata

         air squat

         rest 1 min

         push-ups

Read more: Thursday 4.24.14
 

“wednesday 4.22.14”

Warm-up:

          dynamic + ankle mobility

Skill:

           deadlifts

Strength:

        L-sit: 4xME

        box jumps:4x10 (30/24)

        pistol practice

WOD:

         3 rounds

         50 double unders

         25 sit-ups

         15 burpees

         

         

Read more: wednesday 4.22.14
 

“tuesday 4.22.14”1596641 426933410784237_1939869670_o

Warm-up:

          2x rev band fly 20/  hanging shrugs 15

Skill:

           pull-ups/ kb swings

 

WOD:

         Helen

         3 rounds

         400m run

         21 kb swings (53/35)

         12 pull-ups

Strength:

                front squats: 5x2 @ 80% of 1rm


Read more: tuesday 4.22.14
 

“monday 4.21.14”

IMG 3930

Warm-up:

          dl+hang clean+s2oh

Skill:

           hang clean

Strength:

          side plank: 4x30sec

WOD:

DT

5 Rounds

12 deadlifts (155/105)

9 hang power cleans

6 s2oh


Read more: monday 4.21.14
 

“friday 4.18.14”

1012845 377610332383212_1811881908_n

Warm-up:

          dynamic

Skill:

           squat clean

Strength:

        squat clean: 2rep tng 

WOD:

         2 rounds

        4 amrap

        400m run

        max effort hspu

        rest 2 min

Read more: friday 4.18.14
 

“thursday 4.17.14”1921013 426934777450767_373527689_o

 Gym will be closed on Sunday.

Warm-up:

          dynamic

Skill:

           ttb

Strength:

        weighted push-up plank hold: 4x 1min

        ring rows: 4x15

WOD:

         3 rounds 

         (1min each)

         burpees

         ttb

         rkb swing

         rest

Read more: thursday 4.17.14
 

“wednesday 4.16.14”

IMG 3773

Warm-up:

          dynamic

Skill:

           power clean

Strength:

        power clean: 7rm tng

        M.E. broad jump: x6 attemps 

WOD:

         21-15-9

         power clean (7rm) 

         box jump (30/24)

Read more: wednesday 4.16.14
 

Page 14 of 68

<< Start < Prev 9 10 11 12 13 14 15 16 17 18 Next > End >>

ATHLETE PERFORMANCE

Get the best in CrossFit performance gear at the CrossFit Store

BKAthletics

CrossFit Login



Like Us On FaceBook

Our Friends

You are here:   HomeTHE WOD

Contact Us