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Categories
- Athlete of the Week (6)
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- Nutrition (1)
- The Paleo Challenge (2)
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- WOD (735)
What is CrossFit?
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Monday
Skill:
Spend 10 minutes working on the Kipping pullup.
WOD:
15 min AMRAP
4 Handstand Pushups
6 Hand Release Deadlifts (185/135)
8 Burpees
Happy Friday
Skill:
3/3-2/2-1/1 of Turkish Get-ups
WOD:
5 rounds for time of:
15 American KB Swings (53/35)
15 Box Jumps (24"/20")
15 Toes-2-Bar
Thursday
Skill:
5-5-5-5-5 of barbell rollouts
WOD:
21-15-9- reps of:
Pullups
Ring Dips
Each dash represents a 400 m run.
Tuesday
Skill:
Push Press review
WOD:
21-18-15-12-9-6-3 of:
DB Push Press (35/25)
T-stabilization Pushups
V-sits
Monday
Skill:
Review of the KB Snatch
WOD:
12 minute AMRAP of:
5/5 KB Snatch (53/35)
10 Tactical Lunges
15 Tuck Jumps
Friday
Mobility:
Shoulders
WOD:
4 rounds for time of:
10 Bar-facing Burpees
25 Situps
Rest for 3 minutes, the :
30 Squat Clean Thrusters (115/75)
Thursday
Skill:
Muscle-up progression
WOD:
18 minute AMRAP of:
3 Muscle-ups
9 KB Swing (53/35)
15 Box Jumps (24"/20")
Wednesday
Mobility:
Shoulders:
Grab a bar and get you grind on
WOD:
5-5-3-3-3-1-1-1-1 of Overhead Squat
