A. Mobility work 15 mins B. 15-20 mins Work up to a heavy high bar back squat C. 3 sets of: 15m handstand walking 5 muscle up kip practices (keep core tight and pop hips to bar level) 20 overhead lunges (10 each) @25/10 plates D. 4 rounds for times of: Row 500m 20 squats […]
Blog
Wedding WOD Wednesday 11/14/12
A. Mobility work 15 mins B. 5 rounds for times of: 30 kettle bell swings @55/35 20 hand release push-ups 10 pistol squats (5 each) Rest 2 mins C. 6 sets of: 3 weighted dips D. 50 body weight dips for time Daily Motivation Killing the Fat Man Episode 10
Wedding WOD Tuesday 11/13/12
A. Mobility work 15 mins B. 3 sets of:10 kipping hspu’s 10 butterfly pull-ups C. 15-20 mins Work up to a heavy front squat D. For time: 30 burpees Followed immediately by… 3 rounds of: 5 chest to bar pull-ups 10 overhead squats @75/45 5 hspu’s Daily Motivation Killing the Fat Man Episode 9
CrossFit Weight Loss Challenge – Post Race – Post 12
When it comes to making a big life change like this. It’s important that you realized this a completely new lifestyle. Even after you reach your weight loss goal things don’t change, or go back to your old “normal”. This is a completely new “normal”. Beth has changed her “normal” already, and is now living […]
Wedding WOD Friday 11/9/12
A. “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball B. Row 30 mins easy Daily Motivation Killing the Fat Man Episode 8
Wedding WOD Wednesday 11/7/12
A. 3 sets of: 30 double unders 10 burpees 15 PVC or empty bar overhead squats B. 6 sets of 3 reps dead lifts – Working up in weight each set. C. 1000 meter Row Rest 4 minutes Dumbbell “Tabata” Thrusters @pick your weight Daily Motivation Killing the Fat Man Episode 7
