20min AMRAP The CrossFit learning curve is steep. First, you have to learn enough acronyms to fill a small dictionary. Second, you have to do a bunch of movements you have never heard of or even seen before. Now, the learning curve of what works best for your body is a constant battle that changes…
Pause Squats and Goblet Lunges Strength Workout (SWOD) A1. 4 x 3 1 Sec Pause Back Squats (60,70,80, 85%) A2. 3 x 8 Hammer Curls (1/2/1 tempo) Instead of worrying about weight or time, focus on your breathing. Squat all the way down with (initially) very light weight. Tense your abs hard. Exhale completely. Inhale…
Strength WOD A1. Front Squats x 8 A2. Negative Pull Ups (5 sec Descent) x 5 A3. 30 sec Side Plank R & L 1min Rest WOD 12min AMRAP 3 Strict Pull Ups 6 2 for 1 Wall Balls (20/14) 9 Med Ball Sit Ups (maintain a conversation pace on the metcon) As an example of…
Today’s WOD Gauntlet Event #1 and 75 Wall Balls Strength WOD 5 min to reach Highest Score (135/95) Deadlift = 1 Power Clean = 3 Thruster = 5 Snatch = 10 3min rest 75 Wall Balls (20/14) (If you drop the ball 10 burpees)
Today’s WOD Bent Over Rows and Wall Balls SWOD 5 x 5 Bent Over Row 1. Row Each Rep From The Floor. Because you’ll never train your upper-back fully if you let the bar hang in the air. Barbell Row like you Deadlift: with the bar starting and returning to the floor on each rep. The…
WOD 5/11/13 Jon’s Going Away WOD 4 Rounds 22 KB Swings (53/35) 22 Wall Balls (20/14) 22 PushUps The push up is a fantastic exercise. It will forever remain a staple for building the pecs, shoulders and triceps. However, let’s not forget to appreciate its most redeeming quality: The push up is an ultimate test…
Today’s WOD KB Deadlifts and Wall Balls SWOD A. 3 x 8 Single Leg KB Deadlift (AHAP) B. 3 x 8 Dumbell Curls 30 sec rest (Superset) When performed correctly the single leg deadlift pattern requires the recruitment of all of the muscles up the posterior chain. The gastrocnemius and soleus work to stabilize at…
Today’s WOD SWOD 3 x 5 Floor Press WOD 15min Cutoff 100 Wall Balls (20/15) 100 Abmats