Main WOD: Athlete’s Choice Pick one WOD from this week: Karen, Helen, Isabel, or Angie . Cool-Down Practice kid lifts
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The first three workouts (Angie, Barbara and Chelsea) are super simple, very tough, and dramatically reinforce the pull-up. Yet each presents a different metabolic challenge. With Angie, the work becomes steadier as the workout progresses. – Greg Glassman Warm-up 800 m Run Main WOD: “Angie” 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats E-WOD: “Annie Bell” 50-40-30-20-10 rep [...]
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The snatch is the ultimate in athleticism, and the pole vault is the only other movement that’s comparable in terms of concentration and difficulty. – Bill Starr Warm-up 200 ft. Bear Crawls, 200 ft. Crab Walk, 100 ft. Broad Jumps Main WOD: “Isabel” 30 Snatches 135/95 for time Related Information Learning How to Do Full Snatches – by [...]
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Warm-up 100 Double Unders (400 Singles) 100 ft. Walking Lunges Main WOD: “Helen” 3 Rounds For Time of: 400 m Run 21 Kettlebell Swings with 1.5 / 1 poods 12 Pull-ups Cool Down 20 Turkish Get-Ups Executive WOD: “Mini Murph” 800 m run 25 Pull-ups 50 Push-ups 100 Squats 800 m Run Super Helen
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Warm-up 500 m Row 2 rounds of: 10 pull-ups, 20 push-ups, 30 sit-ups Skill & Strength Front Squat 5-4-3-2-1 Main WOD “Karen” 150 Wall Ball Shots
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Main WOD 5 Rounds for time of: 400 m Run 10 Box Jump Burpees 24″/20″ 10 Sumo Deadlift High Pulls 95/65 10 Thrusters 95/65 Rest 1 minute after each round.
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Main WOD Tabata Rowing Tabata Sit-Ups Tabata Rowing Tabata Lunges Take one minute rest between sets. One “tabata” set consists of 8 series of 20 seconds work at high intensity followed by 10 seconds rest. The score is the least number of reps for any of the eight intervals.
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Here is another classic CrossFit exercise that ends up being a fantastic conditioning tool – Kelly Starrett Warm-up 200 ft. bear crawl, 200 ft. broad jumps Main WOD 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 1-2-3-4-5-6-7-8-9-10 Burpees Do 10 thrusters, 1 burpee, 9 thrusters, 2 burpees, and so on. Skill & Strength Establish 1 rep max thruster. Related Information [...]
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It’s building strength and stability in that shoulder and flexibility at the same time. – Jeff Martone, talking about the arm-bar stretch. Warm-up 50 Double Unders, 10 Turkish Get-ups, 100 ft. Walking Lunges Skill & Strength Arm-bar Stretch Main WOD 20 minutes AMRAP of: 10 Box Jumps 24″/20″ Kettlebell Swings 54/36 10 Pull-Ups Executive WOD [...]
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The overhead squat is a thing of beauty – a masterpiece of expression in control, stability, balance, efficient power, and utility. Get on it.- Greg Glassman Warm-up 750 m Row 25 Burpees 800 m Run Skill & Strength Practice Overhead Squats Main WOD 3 Rounds For Time of: 10 Overhead Squats 135/95 # 25 Ring [...]
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