“thursday 7.31.14”

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REDLINE athlete and 2nd fittest man in the world before the 3's workout.

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Warm-up:

          snatch mobility

Skill:

           hang snatch + power snatch/ fitness: db snatch 

Strength:

build to heavy: hang power snatch + power snatch + hang power snatch + power snatch

Fitness:

build to heavy 2 db snatch

pull-ups: 4x5 (try and match mondays weight)

WOD:

        

21-15-9 Complex

 

For time:
8 deadlifts, 155 lb. 
7 cleans, 155 lb. 
6 snatches, 155 lb. 
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb. 
5 cleans, 155 lb. 
4 snatches, 155 lb. 
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb. 
3 cleans, 155 lb. 
2 snatches, 155 lb. 
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

12 min time cap (if ring muslce up are easier than bar mups, use rings)

 

Fitness:

12 amrap

12 deadlifts

10 ring rows

8 power cleans (same as DL)

6 burpees

 

 

 

 

 

 

 

Read more: thursday 7.31.14
 

“wednesday 7.30.14”

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 Sign up today for our "PR for Pat WOD" Saturday morning.

Warm-up:

          20 banded reverse flys + 200m run x2

Skill:

           ttb

Strength:

otm 10

TTB (pick a number you can sustain for all 10 rounds)

WOD:

50 double unders

400m run

30 rkbs (53/35)

20 slam balls (50/35)

10 wall walks

20 slam balls

30 rkbs (53/35)

400m run

50 double unders

NO CHALK for WOD 

 

 

 

 

Read more: wednesday 7.30.14
 

“tuesday 7.29.14”

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 Guess the CFrte1 athlete!

Warm-up:

dynamic

 

Strength:

speed back squats: 10x2 @65% (fast reps/ 1:30 rest)

 

WOD:

4 amrap

5 hspu (2x45's+10/45+25 both w/ ab mat) 

8 box jumps (30/24)

4 amrap

5 front squats (185/125)

8 box jumps (30/24)

 

 

 

 

Read more: tuesday 7.29.14
 

“monday 7.28.14”

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Warm-up:

          dynamic + shoulder mobility

Skill:

           sumo deadlift

Strength:

sumo deadlift: heavy 4

chin-ups: 4x5 

WOD:

100 db snatches (70/50)

3 burpees every minute 

(10min cap)

 

 

 

 

Read more: monday 7.28.14
 

“friday 7.25.14”

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Warm-up:

          dynamic

Skill:

           hang power clean

Strength:

hang power clean: 5 rep

WOD:

2-4-6-8-10-12-14-16...

power clean (155/105)

pull-ups x2

20 double unders 

(9 min cap)

 

 

 

 

Read more: friday 7.25.14
 

“thursday 7.24.14”

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Warm-up:

         mobility shoulder + wrist

 

Strength:

front squat: heavy 1rep (when you fail you are done)

db press: 4x8 

WOD:

Death by Front squat

 @70% from floor

 

 

 

 

Read more: thursday 7.24.14
 

“wednesday 7.23.14”

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Warm-up:

          dynamic

Skill:

           rope climb

Strength:

levers: 4x4

rope climb practice 

WOD:

18 amrap

200m sprint

1min rest

(if you get out the door under 18min that run counts)

 

 

 

 

Read more: wednesday 7.23.14
 

“tuesday 7.22.14”

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Warm-up:

          power + squat snatch

Skill:

           Snatch

Strength:

(20min) Snatch:build slowly to a heavy 1. only 5 fails total 

WOD:

(15 minute cap)

3 rounds 

10 deadlifts (225/155)

15 push-ups

then

4 rounds

7 snatches (135/95)

10 push-ups 

then

5 rounds 

5 s2oh (135/95)

5 burpee over the bar

Fitness:

3 rounds 3 min on 1min off

10 DL (135/95)

10 push-ups

 

 

 

 

 

Read more: tuesday 7.22.14
 

“monday 7.21.14”

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Warm-up:

          dynamic + should mobility + front rack

Strength:

back squats: speed 8x3 @ 60% of (7/11/14)

WOD:

 “Satan’s Whiskers” (time cap 8 min)
3 rounds
10 C2B Pull ups/pull-ups/ring rows (no bands)
10 Front Squats, 165/115

10 Burpees 

 

Fitness:

4 rounds

10 ring rows

10 front squat (95/65)

10 burpee

 

 

 

 

Read more: monday 7.21.14
 

“friday 7.18.14”

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WHY YOU NEED HMB+Creatine

Our bodies need HMB to build and repair muscle tissue as its a vital component of muscle cell membranes. The body can make it in small amounts, but we need to top it up through getting HMB in the diet - it's found in paleo foods like fish, alfalfa and grapefruit.

Our bodies also need Creatine to store energy in the muscles used specifically for high intensity muscle contractions, like when doing a heavy deadlift or snatch.

HMB works by slowing down the natural muscle breakdown that occurs after we induce exercise induced damage that causes soreness. It also speeds up protein synthesis in the rebuilding and repair process meaning that we adapt to exercise and get stronger and fitter, quicker. HMB has a fantastic safety profile with nine studies showing that it actually has a positive impact on cholesterol levels and blood pressure (read the research here).

Creatine works by both providing more energy for strength based movements but also by bringing water into the muscle cells, increasing muscle mass. It also has a well established safety record.

Blonyx HMB+ Creatine is a clean product. It contains absolutely no additives, preservatives or fillers and is for the athlete concerned about what goes into their body... no fancy names, made up ingredients or questionable chemicals. Period.... because that's how we believe supplements should be.

HMB and Creatine are by far the most researched ingredients available today that have been shown to enhance performance in training adults. The research is so well established that the International Society of Sports Nutrition (ISSN) has issued position statements stating that they both work and are completely safe to take. (read the position statement for HMB and Creatine).

 

Warm-up:

          dynamic

Strength:

bench press: 8x3

WOD:

20 rounds (:30ea)

10 wallball per round (if you fall short of ten take next :30 off)

score total number of wallball

 

 

 

 

Read more: friday 7.18.14
 

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