friday 042012

IMG 0747

Strength:

        l-sit: 4xme 

WOD:

30 sit-ups

30 pull-ups

30 box jumps (30/24)

20 pull-ups

20 box jumps

10 pull-ups

10 box jumps

30 sit-ups        

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: friday 042012
 

thursday 041912

IMG 0750Skill:

           push press

Strength:

        press: 2rm 

WOD:

         8 amrap

        5 push press

        8 burpee tuck jump   

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: thursday 041912
 

wednesday 041812

IMG 0723Strength:

        Back Squat: 5x3  

WOD:

         400m run

         25 back squats (95/65)

         200m run

         25 back squats (95/65)

         400m run

        

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: wednesday 041812
 

tuesday 041712

IMG 0697Skill:

           hang power snatch

Strength:

        hang power snatch:  3rm

WOD:

         5 amrap

         5 h.p.snatch (95/65)

         7 t2b



         

         

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: tuesday 041712
 

monday 041512 (no 6:30 class)

IMG 0574

Happy Birthday Brently! 

Skill: 

           pull-up 

WOD:       

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: monday 041512
 

friday 041312

IMG 0681Skill:

           sumo dead lift

Strength:

        sumo dead lift: 3rm

WOD:

         15 amrap

         10 dead lifts (185/125)

         400m run

“No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: friday 041312
 

thursday 041212

IMG 0654Skill:

           kb swings

Strength:

        chin-ups: 3xme

        ring push-ups: 3x12

WOD:

         12 amrap 

         70 push-ups

         50 russian kb swings

         30 sdhp

         10 wall walks


Happy B-Day Gwen

                                                          No late class Monday night!


“No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: thursday 041212
 

wednesday 041112

IMG 0683Skill:

           squat clean

Strength:

        squat clean: 3rm 

WOD:

        5 rounds

        10 unbroken wall ball

        15 box jumps (24/20)


squat cleans video


Happy B-Day Clat Daddy Dollar$!!

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: wednesday 041112
 

tuesday 041012

IMG 0561Skill:

           hollow rocks

Strength:

        hollow rocks: 3x15

        t2b: 4x8

WOD:

         10 amrap

         10 burpees

         10 pull-ups

         10 sit-ups

    


“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: tuesday 041012
 

monday 040912

IMG 0639Skill:

           hspu

Strength:

        push press: 3rm

WOD:

         4 rounds

        8 hspu

       30 double unders

“I don’t train in order to have clients. I have clients in order to train.” “No, it doesn’t ever get any easier. You wouldn’t want it to either.” “The magic is in the movement, the art is in the  

Read more: monday 040912
 

Page 63 of 65

<< Start < Prev 56 57 58 59 60 61 62 63 64 65 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