A. 3 sets of: 10 one arm db snatches (5 each) 5 strict hspu’s 5 strict toes to bar B. 3 sets of: 5 sotts presses 45/25 C. 3 round for time of: Run 800 20 KB swings @60/40 Rest exactly 5 mins then.. 20 hspu’s Daily Motivation Killing the Fat Man Episode 6
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Wedding WOD Monday 11/5/12
A. Front squats * Set 1 – 3 reps @ 70% * Set 2 – 2 reps @ 80% * Set 3 – 1 rep @ 90% * Set 4-5 – 1 rep @ 95-105% Rest 2-3 minutes between sets B. 5 sets of: 5 hang cleans 135/95 – work on getting to your front […]
Wedding WOD Saturday 11/3/12
A. 3 sets of:3-6 bar muscle ups 30 double unders 5-10 box jumps @30/24in B. EMOTM for 10 mins Snatch + hang snatch Starting weights 75/25, and add 10# every min C. For time: Hill run 20 OHS @95/65 30 pull ups 40 kettle bell swings @53/35 50 double unders Row 1000m Inspiration
CrossFit Weight Loss Challenge – The Race – Post 11
This was the week of the 5k. Beth ran her first 5k, and crushed it out in 58:54. What an accomplishment! Not only that, but she completed all of her CrossFit workouts, and did an extra training run. I’m going to let Beth take it from here… After arriving and registering, I spent some time […]
Wedding WOD Friday 11/2/12
A. DB bench press 5 sets of 5 B. 15 mins to work up to a heavy strict overhead press C. 21-18-15-12-9-6-3 reps for time of: 95 pound Sumo deadlift high pull Lateral jumps, over 24″ obstacle Motivation
Wedding WOD Wednesday 10/31/12
A. Front squats 5 sets of 3 reps Rest 2-3 mins between sets B. 30 man makers for time @55/35 db’s – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press C. 5 min couch stretch (each) Mobility WOD
