“wednesday 9.18.13”IMG 5642

Warm-up:

          dynamic

WOD:

  

WOD 2- The LuRong Living Original Remix

      

12 Min Time Cap:

  • 100 Burpees 
  • 100 Kettlebell Swings

The twist: Athletes can break up the exercises and REPS in any order they choose.


Movement Details - Men

Level III (3)
100- 53 lb Kettlebell Swings
100- Burpees
Level II (2)
100- 35 lb Kettlebell Swings
100- Burpees
Level I (1)
100- 25 lb Kettlebell Swings
100- Burpees No Press

Movement Details - Women

Level III (3)
100- 35 lb Kettlebell Swings
100- Burpees
Level II (2)
100- 25 lb Kettlebell Swings
100- Burpees

Level I (1)
100- 15 lb Kettlebell Swings
100- Burpees No Press


Strength:

bench press: 4x8

kb row: 4x8

Read more: wednesday 9.18.13
 

“tuesday 9.16.13”

IMG 6239

Warm-up:

          squat mobility

Skill:

           squat clean thruster

Strength:

        squat clean thruster: 1rm 

WOD:

         3 amrap

         squat clean thruster @ 70%

Read more: tuesday 9.16.13
 

“The Filthy Fifty”

IMG 1948

So proud of all the CFrte1 athletes that competed this weekend (Homebase, Cynergy and North East Championships).

Coach Chris was able to gut out a couple rounds in the final even though he couldn't bend his arms do to spasms/cramping in his arms.

Warm-up:

          coaches choice 

Skill:

           knees to elbows/ plate good morning/ jumping pull-ups (wrist to bar, not mid forarm)

 

WOD:

         For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders 

Read more: monday 9.16.13
 

“Friday the 13th”

 

This video is nuts didnt believe in ghosts until I watch this closely! Need to pay attention.

Warm-up:

          mobility + dynamic

Skill:

           pistol

Strength:

        back squat: 1rm

WOD:

         3 rounds

         20 hspu

         20 pistols

Read more: friday 9.13.13
 

“thursday 9.12.13”

247795 260672337410346_307574996_n

















Warm-up:

          mobility

Skill:

           snatch

Strength:

        snatch: work to a heavy 1

WOD:

         3 amrap

         75% of your 1rm

Read more: thursday 9.12.13
 

“wednesday 9.11.13”

Hey guys wait for me!


1075842 311386182338961_782533260_n

Warm-up:

          Dynamic

Skill:

           ttb/ lever

Strength:

        L-Sit: 4xME

        Lever:4x3

WOD:

         18 amrap

         400m run

         15 ttb

         20 box jumps (24/20)

Read more: wednesday 9.11.13
 

“tuesday 9.10.13”

 Happy B-Day Little Bro!

Warm-up:

          dynamic

Skill:

           thruster

Strength:

        shoulder press: 4x8 

WOD:

         30-20-10

         thruster (115/80)

         burpee bar hop

Read more: tuesday 9.10.13
 

“monday 9.9.13”


Congrats to Matt & Mel and Ryan & Kendra who tied the knot this weekend!


9910 10153207691270436_1081255665_n
















1229935 10152235730219762_2059771252_n















Don't forget we added a 7pm class on Mondays starting this week. Coinciding with class, Kathryn will be putting on a Paleo workshop with food from Paleo Power meals.


Warm-up:

          8 push-ups/ 8 v-ups/ tuck jumpsx2

Skill:

           v-ups/ bench press

Strength:

        bench press: 5x5

        pull-ups: 3xME c2b or banded w/ slow negative

WOD:

         1 round

         (2m on/ 2m off) 

         ring dips

         push-ups

         v-ups

Read more: monday 9.9.13
 

“friday 9.6.13”

Warm-up:

          banded RDL 15 + Rev band fly 15 x 2

Skill:

           assisted GHR/ DL

Strength:

       assisted GHR: 4x5

       bb bent row: 4x5

WOD:

         5 DL (225/155)

         200 m run

         10 DL

         200 m run

         15 dl

         200 m run

         10 dl

         200 m run

         5 dl

Read more: friday 9.6.13
 

“thursday 9.5.13”1002879 309845689159677_113887226_n

Warm-up:

          8 push-ups/ 8 tuck jumps x3

Skill:

           muscle ups/ transitions

Strength:

        ring dips: 4x8

        pull-ups: 4x4

WOD:

        10 amrap

        5 muscle-ups

        10 hspu (2 45's/ 45's) 

        15 box jumps (30/24)


Read more: thursday 9.5.13
 

Page 23 of 61

<< Start < Prev 18 19 20 21 22 23 24 25 26 27 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