Comments: 0
Category: WOD
Read More

Wednesday 02/19/2014

Hard and FAST WOD #1 (10:00 time cap) 10 rounds of: 5 burpees + 10 Double-Unders (30 if no DUs) WOD #2 x 3 500m row, 12 Pull-ups, 24 Hand Release Pushups *Rolling start if necessary **Rest as needed. Repeat this WOD 3 times. Goal is to keep getting faster each round. Cool Down: Hip Mobility on […]

Comments: 0
Category: WOD
Read More

Monday 02/17/14

Skill: Practicing Double-Unders Skill: Power Snatch – Light, efficient, Touch-n-go *Work up to Open Standard weight and higher. Prepare for WOD   WOD: CF Open Work-Out 11.1 = http://pd.crossfit.com/games/video/Games2011_Open_Wod1demo.mov. 10min AMRAP of: 30 Double-Unders + 10 Power Snatches (75/55#) *Two heats – Inactive participants – Rotate btw Airdyne, Row, and PVC dislocates to stay warm […]

Comments: 0
Category: WOD
Read More

Snatches! Thursday 02/13/14

Snatch Drop Demo: Warm-up Group Burgener Warm-up, Dislocates, behind the neck presses, and Overhead Squats. (all with PVC) Drills/Warm-up  Start with: a) 3×5 Snatch Deadlift Then: b) 3×5 Snatch Drops Then: c) 3×5 Low hang Squat Snatch Workout:  Snatch – Establish a pristine 3-rep Squat Snatch (each rep reset) Function/skill/speed wins > lbs/kg today.   […]

Comments: 0
Category: WOD
Read More

Tuesday 02/11/14

Gymnastics Day – “Movement Efficiency” Skill #1 (20:00 Super-set) Speed Pullups + Speed Burpees *Perform Kipping or butterfly pullups at 10-20 reps *Perform 3-10 Burpees as fast as possible. Rest between sets Skill #2 (20:00 Super-set) Hand Release Push-ups + Kipping Dips *Perform 10+ Games Standard Push-ups with speed and efficiency *Perform 5+ Kipping Dips […]

Social Widgets powered by AB-WebLog.com.