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WEDNESDAY 04.11.2012

Pyrros Dimas Power Clean Slow Motion Demo


C&P

20 Cleans (165/115)
30 Push-ups

15 Cleans
25 Push-ups

10 Cleans
20 Push-ups

TUESDAY 04.10.2012

Dan in the midst of Tabata KB band rows

1. Weighted Pull-ups

5,5,5,3,3,1  

 

2. 8min AMRAP

8 alternate arm band kb row
4 burpees

MONDAY 04.09.2012

WOD

10 rounds for time:

30 yards shuttle*
20 situps
10 box jumps


30 Yard Shuttle: Sprint out 5 yards, then turn around and sprint back 5 yards. Immidiately turn around and sprint 10 yards, then turn and sprint back to the start (10 yards) 

SATURDAY 04.07.2012

WOD

"deja vu"

 

Run 1 mile
1 muscle up
3 deadlift 185/135
5 burpee box jump
7 wall balls
32 hand stand push ups
7 wall balls
5 burpee box jumps
3 deadlift 185/135
1 muscle up
Run 1 mile

 

 

FRIDAY 04.06.201

 

"Cindy"

20min AMRAP
5 Pullups
10 Pushups
15 Squats 

 

MOBILITYWOD

"The Pushup and the Slingshot"

Only babies go bone on bone. Just ask KStar:  http://www.mobilitywod.com/2012/04/movement-transfer-exercise-the-pushup-the-slingshot.html

 

THURSDAY 04.05.2012

WOD

4 Rounds for Time

20 Supine Rows
15 Deadlifts (205/155)
20 Lateral Jumps Over Bar

 

SKILL

Accumulate 1 minute of static hold or L-sit Progression on the rings

WEDNESDAY 04.04.2012

WOD
Tabata Russian kettlebell swings (M:53#/W:35#)
Run 400m within 4 minutes
Tabata  squats,
Run 400m within 4 minutes
Tabata kb one-arm push press
Run 400m within 4 minutes
The faster you run, the more rest you get before the next Tabata
(Courtesy of CrossFit One World)

TUESDAY 04.03.2012

Grant running out of real estate on the bar- courtesy of DRG
WOD
12 minutes AMRAP Ascend:
1 deadlift (275/165), 1 toe to bar, 1 burpee
2 deadlifts (275/165), 2 toes to bar, 2 burpees
3 deadlifts, (275/165), 3 toes to bar, 3 burpees
etc…

MONDAY 04.02.201

 

WOD

5 Rounds For Time:

10 Hang Power Cleans (155/105)
20 Wall Ball (20/14)

SATURDAY 03.31.2012

 

Pierce Florine showing how to perform a proper Tire Flip
WOD
 
"FROM HELL"
 
Run 1 mile
1 muscle up
3 deadlift 185/135
5 burpee box jump
7 wall balls
32 hand stand push ups
7 wall balls
5 burpee box jumps
3 deadlift 185/135
1 muscle up
Run 1 mile