tuesday 061912

IMG 1154Skill:

           

Strength:

        front squat:  2rm/ 3x2 @ 80%

WOD:

         5 rounds

         7 front squat (135/95)

         run


Read more: tuesday 061912
 

monday 061812 (new location)

IMG 1148Skill:

           lever/v-ups

Strength:

        lever: 3x3 

WOD:        

12 amrap

50 double unders

                                                     25 grass hoppers

                                                     15 v-ups

         

Read more: monday 061812
 

friday 061512(we are moving sat 6/16)

IMG 1131Skill:

           bench press

Strength:

        bench press: 5rm

        pull-ups: 5rm

WOD:

         death by pull-up + push-up 

Read more: friday 061512
 

thursday 061412(we are moving sat 6/16)

IMG 1013Skill:

           back squat

Strength:

        back squat: 10x2 50% 1rm  

WOD:

         4 rounds

         400m run

         20 kb walking lunges (53/35)

         

Read more: thursday 061412
 

wednesday 061312 (we are moving sat 6/16)

IMG 1048Skill:

           push/split jerk (push jerk)

Strength:

        split jerk: 1rm (split jerk demo)

WOD:

         8 amrap

         5 s2o (135/95)

         15 bar hops


(josh everett talks and does the split jerk)

Read more: wednesday 061312
 

tuesday 061212 (we are moving sat 6/16)

IMG 1055Skill:

           sumo deadlift

Strength:

        sumo deadlift: 3,3,3,3,3

WOD:

         6 rounds (:30 sec each)

         kb swings (53/35)

         burpees

         double unders (max 20)

         rest

         

Read more: tuesday 061212
 

monday 061112

Skill:

           kb bench row

Strength:

        kb bench row: 4x10

        weight push-ups: 4x8

WOD:

         3 rounds

         200m run

         25 pull-ups

         15 push-ups


Read more: monday 061112
 

friday 060812

bun ovenSkill:

           front squats

Strength:

        front squats: 3rm

WOD:

         The T-Rex

         9 amrap

         11 front squats (95/65)

         15 russian KB swings (53/35)

         12 sit-ups

Read more: friday 060812
 

thursday 060712

IMG 1039Skill:

           hollow holds

Strength:

        4 x :30 hollow holds

        4 x :30 arch body holds

        3 x ME handstand hold (max 1min)

WOD:

         15 muscle ups F.T.

 

         or


         30 pull-ups

         30 ring dips


Read more: thursday 060712
 

wednesday 060612

IMG 0960Skill:

           double unders

Strength:

        press: 10rm  

WOD:

         5 rounds OTM

         8 push press (135/95)

         double unders

         (score is number of dubs)

Read more: wednesday 060612
 

Page 55 of 61

<< Start < Prev 50 51 52 53 54 55 56 57 58 59 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