friday 5.3.13IMG 0698

Warm-up:

          w/ bar

          20 power cleans (dont move feet)

Skill:

           power clean

Strength:

        back squat: 5rm 

        strict chin-up: 5rm

WOD:

         6 rounds

         5 power cleans (185/125)

         5 burpee bar hops

Read more: friday 5.3.13
 

thursday 5.2.13 

IMG 0771

Warm-up:

          2 rounds

bear crawl

broad jump-burpee

10 sit-ups

Skill:

           kb swings

Strength:

        10 otm

        12 ring rows

        12 tuck jumps

WOD:

         3 rounds

         1min on 30 sec off

         kb swings (53/35)

         double unders

         push-ups

Read more: thursday 5.2.13
 

wednesday 5.1.13

IMG 0783

Warm-up:

          w/ a bar

5 burpees

10 ohs

20 jerks

5 burpees

Skill:

           jerk to ohs

Strength:

        OHS:2rm

WOD:

         4 rounds

        8 front squat (155/105)

        8 burpees

        8 jerks

      

      

Read more: wednesday 5.1.13
 

tuesday 4.30.13IMG 0801

Warm-up:

          3 rounds

10 grasshopers

10 hollow rocks

10 supermans

2 arm less burpees

Skill:

           power snatch

Strength:

        v-ups: 4x15

        ring dips: 4x8

WOD:

         20 amrap

         200 m run

         10 power snatches (115/80)

         10 c2b pull-ups

Read more: tuesday 4.30.13
 

monday 4.29.13

IMG 0779

Warm-up:

          4 rounds

           10 box jumps must step down

        10 push-ups

        2 wall walks

Skill:

           kb turkish get-ups

 

strength:

kb turkish get-ups: 3x5 each


WOD:

         15-10-5

         dl (275/190)

         strict HSPU (45w/ab mat /25w/ab mat)

        

Read more: monday 4.29.13
 

friday 4.26.13

IMG 0773 

Warm-up:

          20 burpees

Skill:

           squat clean

Strength:

        bench press:3rm

        reverse band fly: 4x20

WOD:

         6 amrap

        ME squat clean thruster (175/120)

        3 burpees on the minute

Read more: friday 4.26.13
 

thursday 4.25.13


IMG 0650

Warm-up:

          3 rounds

10 super mans

10 v-ups

10 mountain climbers (ea)

Skill:

           staying positive

Strength:

        chin-ups: 5x5 ascending

        L-sit: 5xME

        band press downs: 3xME (blue/red)

WOD:

        

        400 m run

        40 slam balls(50/35)

        200m run

        20 slam balls

        400 m run

        40 slam balls

Read more: thursday 4.25.13
 

wednesday 4.24.13

IMG 0622

Warm-up:

          pistol practice

Skill:

           pistol

Strength:

        5 amrap

        ME rkb swings (70/53)

        (everytime you stop 1 wall walk)

         rest 2 min

         1 amrap

         max ttb

        

WOD:

         3 rounds

        8 power snatches (135/95)

        14 box jump overs (24/20)

Read more: wednesday 4.24.13
 

tuesday 4.23.13IMG 0699

Warm-up:

          2 rounds

8 ring rows

8 transitions

8 ring dips

or

2 rounds

2 muscle-ups

5 clapping push-ups

Skill:

           muscle-ups

Strength:

        otm 10

odd: 5 muscle ups

even: 12 push-ups

WOD:

         20 hspu (45/25)

         20 hang cleans (155/105)

         20 hspu

         20 hang cleans

Read more: tuesday 4.23.13
 

monday 4.22.13


IMG 0744

Warm-up:

          2rounds

15 air squats

15 double unders

Skill:

           double unders

Strength:

        FT 50 bw back squats

WOD:

         12 amrap

         200m run

         35 double unders

Read more: monday 4.22.13
 

Page 39 of 67

<< Start < Prev 34 35 36 37 38 39 40 41 42 43 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