“monday 1.20.1”

Regular Schedule tomorrow.

1012055 386619751482270_682808768_n

Warm-up:

          dynamic

Skill:

           wall walk

Strength:

        kb swings: 3x25 unbroken

        wall walks: 15

WOD:

         7 amrap

         burpee to plate (45)

Read more: monday 1.20.14
 

“friday 1.17.13”

1526849 385426768268235_671241515_n

Warm-up:

          2x 20 banded good mornings + :30 hand stand hold on wall + 15 double unders

Skill:

           snatch/dl

Strength:

        deadlift: 5rm 

WOD:

         11.1

         10 amrap

         30 double unders

         15 power snatches (75/55)

Read more: friday 1.17.13
 

“thursday 1.16.14”1521897 383106735166905_1960630602_n_copy

Warm-up:

          dynamic

Skill:

           bench press

Strength:

        bench press: 4x5

        ring row: 4x10

WOD:

         3 rounds (1min each)

           push-ups

         box jumps (24/20)

         burpees

         rest

        

Read more: thursday 1.16.14
 

“wednesday 1.15.14”

1536696 383106238500288_342420493_n

Warm-up:

          dynamic + mobility front rack 

Skill:

           C+J

Strength:

        20 min

        C+J: 1rm

WOD:

         Death by Clean+Jerk 

         @70% of 1rm

Read more: wednesday 1.15.14
 

“tuesday 1.14.14”1493534 382956771848568_608144351_o

 

Warm-up:

          2x 3strict pull-ups+5 push ups+ 10 air squats

Skill:

           back squat fail/ transition 

Strength:

        back squat: 2x2 @90+% of actual 1rm

        pull-ups: 2xme strict pull-ups

WOD:

         open 11.4

         10 amrap

         60 bar facing burpees

         30 ohs (120/90)

         10 muscle-ups

Read more: tuesday 1.14.14
 

“monday 1.13.14”1502679 383594105118168_269593451_o

Warm-up:

          dynamic + hip mobility

Skill:

           v-ups

Strength:

        10 otm

        10 wallball (20/14)

        40 double unders

WOD:

         5 rounds

         15 v-ups

         15 grasshoppers (eachside)

         15 rkb swings (70/53)

Read more: monday 1.13.14
 

“friday 1.10.13”1535657 10202921749349761_881526847_n

Warm-up:

          Warm-up

Skill:

           Kroc row:

Strength:

        kroc row: 3x20

        bounding hurdles: 4x5 (not looking for max height. Looking for explosive quick jumps. No higher than24")

WOD:

        3 rounds

        2min on 2min off

        8 thrusters (115/75)

        8 burpees

Read more: friday 1.10.13
 

“thursday 1.9.14”1493260 370381973106048_1881409698_n_copy

Warm-up:

          dynamic

Skill:

           deadlift

Strength:

        front squat: 5x75%/3x85%/1+x95%/ % is off 90% of 1rep max 

WOD:

         8 amrap

         5 deadlifts (245/170)

         10 c2b

         35 double unders

Read more: thursday 1.9.14
 

“wednesday 1.8.14”1512671 10151892957756964_1889246455_n

Warm-up:

          2x 10 supermans + 10 sit-ups + 15 tuck jumps

Skill:

           ttb

Strength:

        weighted sit-ups:4x15

        banded good mornings:4x25

WOD:

         15 amrap

         20 rkb swings (53/35)

         10 ttb

         20 lunges

Read more: wednesday 1.8.14
 

“tuesday 1.7.13”

1488242 10151892958106964_687629500_n

Warm-up:

          3 rounds 5 snatches w bar 5 push-ups 3 pull-ups

Skill:

           snatch

Strength:

       10 min

        dh pull-up: 5rm w/db 

WOD:

         8 amrap

         4 muscle ups

         10 box jumps (30/24)

    

rest 8 min

 

         8 amrap

         10 snatches (95/65)

         10 push-ups

Read more: tuesday 1.7.13
 

Page 23 of 70

<< 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