“tuesday 5.13.14”

 

Warm-up:

          coaches choice 

Skill:

           deadlift/ snatch dl

Strength:

Fitness

1)a] deadlift : heavy 5

   b] L-sit: 4xME

----------------------------------------

1)a]snatch deadlift: heavy 4

   b] L-sit: 4xME

        

WOD:

         100 burpees plate hop for time

 

 

 

 

Read more: tuesday 5.13.14
 

“monday 5.12.14”

 

Warm-up:

          shoulder mobility + dynamic

Skill:

           ttb

Strength:

1) back squat : 3x10 @70%

2) push jerk: heavy 3

Fitness (9am)

1) back squat: 3 x10 @ 70%

2) strict pull-ups: 3x5 

WOD:

2 rounds 

10 c+j (135/95)

15 t2b

10 c2b

Fitness

3 rounds

15 s2oh (light)

15 sit-ups

10 jumping pull-ups

 

 

 

 

Read more: monday 5.12.14
 

“Friday 5.9.14”

 

Warm-up:

          shoulder + hamstring mobility

Skill:

           db snatch

Strength:

        front squat: 3x10 @65%

WOD:

         4 rounds

         20 dl (185/130)

         15 box jumps (30/24)

         10 db snatches (heavy)

 

 

 

 

Read more: Friday 5.9.14
 

“thursday 5.8.14” 

Warm-up:

          hang clean

Skill:

           hang clean

Strength:

        strict pull-ups:4x5

        strict hspu or heavy db press: 4x5 

WOD:

         10 amrap

         50 pull-ups (purple or red or jumping)

         40 hang cleans

         30 burpees

 

 

 

 

Read more: thursday 5.8.14
 

“wednesday 5.7.14”

IMG 3817

Warm-up:

          dynamic

Skill:

           rowing

Strength:

        sit-ups: 5x20

        rkbs: 4x25 unbroken

        

WOD:

         2x500m row + 200m run rest 3-5 min 

Read more: wednesday 5.7.14
 

“Tuesday 5.6.14”

IMG 4059

Warm-up:

          double under practice

Skill:

           bench/kruc row

Strength:

        bench press: 4x10

        kruc rows: 4x20

WOD:

         10 otm

         10 push presses

         ME double under/singles 

Read more: Tuesday 5.6.14
 

“Cinco de mayo”

IMG 4093


Who is headed to Vegas with Coach Z? Congrats to Coach who made it to the final tryout for the NPFL.

Warm-up:

          mobility shoulder / hip/ ankle

Skill:

           pistols 

Strength:

        back squat: 3x10 @ 65%

        weighted push-up plank hold: 3x:30

        pistol practice

WOD:

         5-10-15-10-5

         ohs (115/80)

         ttb

         burpee bar hop

Read more: Monday 5.5.14
 

“Friday 5.2.14”

IMG 4018

 Looking to recover faster and get stronger try HMB+Creatine by Blonyx. now in stock at front desk

1. The Basics

HMB (or β-Hydroxy β-Methylbutyrate) is needed by the body to protect and repair muscle tissue. We can make a small amount of HMB from the amino acid Leucine found in the protein we eat, but it needs to be topped up by eating HMB rich foods such as grapefruit, alfalfa and catfish.

In athletes where muscle tissue is damaged (causing soreness), repaired and built more frequently it stands to reason that we need more HMB. Lots of research has now shown that supplementing the diet with HMB improves exercise performance by supporting muscle cell repair and adaptation.

HMB is one of the most researched supplement ingredients proven to improve athletic performance right behind Creatine Monohydrate. At Blonyx we believe that athletes should only take supplements with significant human research studies, which is why we only sell products with these two well respected ingredients. (To find out more about taking HMB with Creatine (Click Here)
Both HMB and Creatine Monohydrate have been assessed by the International Society of Sports Nutrition who issued position statements on their effectiveness. They are two of a handful of supplements that have warranted a position statement to date simply because adequate human based research on other supplement ingredients is still lacking.

Warm-up:

          snatch work

Skill:

           hang snatch

Strength:

       hang snatch + snatch. (squat or power) 

WOD:

        800 m run

        15 snatches (95/65)

        400 m run

        15 snatches

        200m run

        15 snatches

Read more: Friday 5.2.14
 

“Thursday 5.1.14”

IMG 4026

Warm-up:

          squat clean

Skill:

           squat clean

Strength:

        front squats:

        6@65%

        4@80%

        2@90%x2

weighted strict pull-ups: 5x3 (neck to bar)


WOD:

         15 muscle-ups

         15 squat cleans (155/105)

         10 muscle-ups

         10 squat cleans

         5 muscle up

         5 sqt cleans

Read more: Thursday 5.1.14
 

“wednesday 4.30.14”

Warm-up:

         dynamic

Skill:

           

Strength:

        12 otm

 odd: 15 grass hopers (ea leg)

even: 12 wall ball

WOD:

         3x :30 airdyne  rest 3-5 min

Read more: wednesday 4.30.14
 

Page 8 of 63

<< Start < Prev 3 4 5 6 7 8 9 10 11 12 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