CrossFit Seven

Monday WOD, March 3, 2014

Posted on 02. Mar, 2014 by Amie.

If you are competing in the Open, please make sure to post your score to the Games site by 3pm TODAY. Thank you!

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:
Back squat 1-1-1-1-1

WOD:
5 minute time cap:
1000m Row
Max rep Thrusters (115 lb./75 lb.)

Rest 3 minutes
As many rounds as possible in 5 minutes of:
7 Toes to bar
5 Burpee box jumps

Rest 3 minutes
3 minutes max rep Power cleans (185 lb./125 lb.)

Post loads and completed rounds/reps to comments

_____

Kenny, a ninety-one-year-old Wyoming native, is widely credited as the inventor of the jump shot. After being told by his brother that he was too short to play basketball, five-foot-seven Kenny thought to jump up with the ball in order to score despite his height. His innovative tactic led him to a pro career in the NBA, where he found fame and success. But along the way, Kenny learned there are more important things in life than sports.

Post thoughts to comments.

Continue Reading

Friday WOD, February 28, 2014

Posted on 27. Feb, 2014 by Amie.

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

WOD:
As many rounds as possible in 20 minutes of:

200m Run
5 Pull-ups
10 Wallballs
15 Sit-ups
20 Double-unders

Post completed rounds to comments.

________

The first Open WODs will be judged TONIGHT!!

Judges will be available for Open WOD 14.1 from 4pm – 6pm today and 10am – Noon tomorrow.

You must complete the WOD and submit your score on the Games site by Monday at 3pm (this will give Amie time to validate all scores prior to HQ’s deadline).

If you are not competing, come and CHEER for your friends!

Post thoughts to comments.

Continue Reading

Thursday WOD, February 27, 2014

Posted on 26. Feb, 2014 by Amie.

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:
Work to a heavy Clean and Jerk

WOD:
7 rounds for time of:
300m Row
8 Toes to bar
Rest 1 minute

Post loads and WOD time to comments.

_______

The first WOD of the 2014 Open will be announced live tonight!! Watch it on the Games site tonight at 7pm!

_______

For the Love of Coffee, CrossFit Journal

Post thoughts to comments.

Continue Reading

Wednesday WOD, February 26, 2014

Posted on 25. Feb, 2014 by Amie.

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 3-3-3-3-3
65-70% 1RM, unbroken sets with perfect form
2 minute rest between sets

WOD:
13 minute time cap:
500m Row
20 Box jumps
500m Row
30 Wallballs
500m Row
20 Box jumps
(with the remaining time do as many Double-unders as possible)

Post loads and WOD results to comments.

_________

_____________________________________

Post thoughts to comments.

Continue Reading

Tuesday WOD, February 25, 2014

Posted on 24. Feb, 2014 by Amie.

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:
Work to a heavy Squat Clean Thruster

WOD:
Every minute on the minute for 16 minutes, complete:
1st minute, 5 Power cleans (185 lb./125 lb.)
2nd minute, 8 Chest to bar pull ups
3rd minute, 30 Double-unders
4th minute, 12 Burpees

Repeat 4 times through. Post loads to comments.

_________

I saw this video last week of Valentin Hristov, and he is CRAZY FAST. Watch for SPEED THROUGH THE MIDDLE. On both the clean and the jerk, Hristov pulls his body DOWN under the barbell. He doesn’t pull the bar up with his arms in the clean or push the bar up with his arms in the jerk – in both cases, he pulls his body DOWN under the barbell.

If you blink, you’ll miss it.

Continue Reading