Saturday 120512 Intermediate & advanced WODs at HR:00 and HR:40 “Scott’s Mom” With a 95#/65# barbell, max reps in a single long, long set: Overhead Squat Front Squat Back Squat First set ends when the bar touches the floor – … Continue reading
25 CommentsSaturday 120512 Beginner WODs at HR:20 A: “Diane” scaled 21-15-9 of 185#/135# Deadlifts Handstand push-up substitutions B: 5-Minute AMRAP: Double Unders / Double Under Attempts Andrew F. (left) and James V., managing to look damn good while socializing. Congrats to … Continue reading
2 CommentsFriday 120511 Intermediate & advanced WODs at HR:00 and HR:40 A: “Diane” (compare to 120221) 21-15-9 reps, for time: Deadlift 225#/155-185# Handstand push-ups B: Then, 5’ for max double-unders A New York state of mind squat: (Thanks to Coach Bo … Continue reading
35 CommentsFriday 120511 Beginner WODs at HR:20 A OR B, in either order: Three Rounds (alternate with a partner) Row 500 Meters Rest 3 to 4 Minutes (depending on row time, e.g., 2 minute row –> 4 minutes rest) (Switch rowers … Continue reading
6 CommentsThursday 120510 Intermediate & advanced WODs at HR:00 and HR:40 A: Row 3×500 B: With a continuously running clock do one pull-up the first minute, two wall-balls the second minute, three pullups the third minute, four wall-balls… continuing as long … Continue reading
42 CommentsThursday 120510 Beginner WODs at HR:20 A: Deadlift 5×3 B: Max Set of Knees To Elbows C: Max Set of Push-ups Yesterday’s 8am class doing some post-WOD skill work on kipping knees-to-elbows:
12 CommentsWednesday 120509 Intermediate & advanced WODs at HR:00 and HR:40 A: Deadlift 5-3-3-1-1-1-1 Deadlift 1×20 B: Max single set knees to elbows Sweet Potato Power, the cookbook Who should train crossfit Some thoughts on flexibility Dr. Atul Gawande on healing … Continue reading
65 CommentsWednesday 120509 Beginner WODs at HR:20 A: Back Squat 5×3 B: 2010 Nortwest Regional Event 1 (scaled): Three Rounds For Time of: 105#/75# Overhead Squat, 10 Reps 35 Double Unders / Double Under Attempts Thx, Coach Bo, for this pic … Continue reading
6 CommentsTuesday 120507 Intermediate & advanced WODs at HR:00 and HR:40 A: Back Squat 5-3-3-1-1-1-1 B: 2010 Northwest Regional, Event 1 Three rounds for time of: 135#/95# overhead squat, 10 reps 50 Double-unders The lovely ladies of the 7:40am intermediate class … Continue reading
45 CommentsTuesday 120508 Beginner WODs at HR:20 In teams of 2 where only 1 person works at a time, alternating each round, complete as many rounds as possible in 20 minutes of: 5 Burpees 10 Medball Squats, 14#/10# 5 Pull Ups … Continue reading
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