Friday, September 12, 2014

Posted on 11. Sep, 2014 by .

7

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
6×2 @80% 1RM

WOD:
For time:
200m Farmers carry (53 lb./35 lb.)
5 Wall walks
5 Bar muscle-ups
50 Double-unders
1 Rope climb
200m Farmers carry, front rack
4 Wall walks
4 Bar muscle-ups
40 Double-unders
1 Rope climb
200m Farmers carry (53 lb./35 lb.)
3 Wall walks
3 Bar muscle-ups
30 Double-unders
1 Rope climb
200m Farmers carry, front rack
2 Wall walks
2 Bar muscle-ups
30 Double-unders
1 Rope climb
200m Farmers carry, front rack
1 Wall walks
1 Bar muscle-up
20 Double-unders
1 Rope climb

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___________________

junior-1 Toiler paper rolls squished into funny faces, This is Colossal

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“Sweat it to get it”, Ad Week

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Thursday WOD, September 11, 2014

Posted on 10. Sep, 2014 by .

5

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Clean 2×75%, 2×85%, 1×90%, 1×85%, 1×95%, 1×90%, 1×95%

WOD:
For time:
30 calorie Row
30 Burpees over bar
30 Hang cleans (135 lb./95 lb.)

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_______________________________

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Wednesday WOD, September 10, 2014

Posted on 09. Sep, 2014 by .

5

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Jerk, 5×3 @80% 1RM

WOD:
1 mile Run
Rest 3 minutes
800m Run
Rest 2 minutes
400m Run
Rest 2 minutes
200m Run (during each rest phase, complete 15 back extensions and 20 sit-ups)

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crossfit-610x400 Is CrossFit the enemy?, Ranger Up

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Tuesday WOD, September 9, 2014

Posted on 08. Sep, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Hang Snatch + Overhead squat + Snatch 6×1+1+1 @80-85% 1RM

WOD:
“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, (75 lb./55 lb.) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (75 lb./55 lb.) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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20140221-214453Your all or nothing mindset is destroying your results, A Gym Life

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Monday WOD, September 8, 2014

Posted on 07. Sep, 2014 by .

4

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Front Squats, 4×4 @ 90%

WOD:
5 minutes max rep Power clean & jerk (185 lb./125 lb.)
Rest 1 minute
4 minutes max rep Handstand push-ups
Rest 1 minute
3 minutes max rep Pull-ups
Rest 1 minutes
2 minute max rep Double-unders
Rest 1 minute
1 minute max calorie Row
Rest 3 minutes, then complete as many 100m shuttle runs as you can in 5 minutes

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julie-foucher-web-4 How Julie Foucher became Julie Foucher, Beyond The White Board

Since 2009 Julie Foucher has recorded her entire CrossFit journey on Beyond the Whiteboard. Over the years she has posted over 4,000 results, set over 400 personal records and become one of the fittest people in the world.

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