thursday 12.20.12

IMG 2058Skill:

           deadlift

Strength:

        deadlift: 1rm 

WOD:

         4 sets (NFT) 

         ME bodyweight bench press

         ME 200m row

Read more: thursday 12.20.12
 

wednesday 12.19.12

IMG 2176Skill:

          kb snatch(demo)

Strength:

        me deadhang pull-up:3 sets

        banded good mornings: 3x15

WOD:

         20 pull-ups

         30 kb snatches total (53/35)

         40 burpees

         30 kb snatches

         20 pull-ups

Read more: wednesday 12.19.12
 

tuesday 12.18.12

IMG 2076Skill:

           squat clean

Strength:

        hang squat clean: 2rm(demo: hang squat clean) 

WOD:

         "elizabeth"

         21-15-9

         squat clean

         ring dip

Read more: tuesday 12.18.12
 

monday 12.17.12

IMG 2426Skill:

          power snatch

Strength:

        5 tng power snatch

WOD:

         7 amrap

        15 power snatches

        30 double unders

Read more: monday 12.17.12
 

friday 12.14.12

IMG 2426Skill:

           clean pull/power clean

Strength:

        clean pull: 3x2

        power clean tng:2rm

WOD:

        3 rounds

        15 power cleans

        15 burpees

Read more: friday 12.14.12
 

thursday 12.13.12

IMG 2349Skill:

           press

Strength:

        press:3rm

        ring row: 4x10

        rev fly: 4x20

WOD:

         5 rounds

         400m run

         16 lunges (45/25)

Read more: thursday 12.13.12
 

wednesday 12.12.12


Skill:

           SDHP

Strength:

sumo deadlift: 4rm 

WOD:

         4 rounds

         10 dl (245/170)

         15 pull-ups

Read more: wednesday 12.12.12
 

tuesday 12.11.12

IMG 2349Skill:

           rope climb 

WOD:

8 amrap

10 sdhp (53/35)

20 rkb swings


10 min rest


6 amrap

8 v-ups

8 push-ups

Read more: tuesday 12.11.12
 

monday 12.10.12

IMG 2373Skill:

           push jerk/ power clean

Strength:

        front squat: 5rm 

WOD:

OTM (max 10m)

3 power cleans (165/115)

3 front squats

1 jerk

Read more: monday 12.10.12
 

friday 12.7.12

IMG 1574







Skill:

           lever/ t2b

Strength:

        lever: 3x5

        wall walk: 3x5

WOD:

         3 rounds (:50 on :10 off)

        ttb

        wall ball (20/14)

        burpees

Read more: friday 12.7.12
 

Page 49 of 68

<< Start < Prev 44 45 46 47 48 49 50 51 52 53 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