8/10/2010

Mobility WOD: http://mobilitywod.blogspot.com/

WOD#1
Tabata Deadlift 80/60 (60/40) 50/35 and Push-ups

Perform as many reps as possible for 20 seconds of Deadlifts. Rest 10 seconds. Then perform as many Push-ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of Deadlifts and Push-ups .

The entire workout should take 8 minutes.

WOD#2 12min AMRAP
3 Front Squats 65/50 (50/30) 40/25
6 Ring Dips
1/2 Gasser

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7/10/2010

Lynne Knapman at The Games in Carson

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Hang Power Clean
5-5-3

WOD 3 Rounds
Constantly running clock, 1min at each station

7 Squats
Power Cleans 60/40 (For reps)

7 Squats
Wall Balls (For reps)

7 Squats
Pull Ups (For reps)

7 Squats
Box Jumps (For reps)

REST 2min AFTER COMPLETING EACH ROUND

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6/10/2010

A re-post I know, but these old pics are great. What do you notice most in this pic??

Mobility WOD: http://mobilitywod.blogspot.com/

WOD
Run 3x400m With a 1:1 work/rest ratio

Rest

21-15-9
Thrusters
Burpee
Compare: http://crossfitpenrith.blogspot.com/2010/07/2372010.html

Stabilization
ON THE MINUTE, EACH MINUTE FOR 5 MINUTES, PERFORM 20 SITUPS AS FAST AS POSSIBLE

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Rest Day

Kris from CrossFit Peru

Mobility WOD: http://mobilitywod.blogspot.com/

Strength
Deadlift
3-3-3

WOD
400m Run
15 Push Ups (Release at bottom)
50 KB Swings 24/16
400m Run
*3 Burpees for every break on KB Swings

Stabilization
Max L Sits (3 attempts)


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4/10/2010

Gym Closed but try this from home

WOD
Tabata Squat
Tabata Push Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Perform Squats

REST 1min

Perform Push Ups

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