A. For time: Row 1000m 40 pull-ups 50 air squats Handstand walk 25m 50 air squats 40 pull-ups Row 1000m
workout
AllAroundJoe WOD Friday 9/6/13
A. 20 mins to build to a heavy snatch B. 3 sets of snatch pulls @105% of 1RM snatch C. 3 rounds for time of: 30 wall balls 30 double unders Run 400m
AllAroundJoe WOD Wednesday 9/4/13
A. 20 mins to build to a heavy jerk (if you can’t drop weights do push presses) B. 5 rounds for time of: 10 push presses (from ground) @135/95 10 hang cleans @135/95 10 burpees over the bar C. 3 rounds of 20 GHD sit-ups Rest 2 mins between rounds/sets
AllAroundJoe WOD Tuesday 9/3/13
A. 20 mins to build to a heavy front squat B. 15 mins to build to a heavy clean C. 20 min AMRAP of: Start clock, and then there’s a buy in of 150 wall balls @20/14 Then.. 20 pull-ups 10 handstand push-ups 50 double unders
AllAroundJoe WOD Monday 9/2/13
A. 3 rounds not for time of: 2-4 muscle ups 4-8 pistol squats 5-10 toes to bar B. Hot Shot HERO WOD 6 rounds for time of: 30 air squats 19 power cleans @135/95 7 strict pull-ups 400m run
AAJ 004: How to start CrossFit
Have you wanted to start CrossFit, but have had some reason that has stopped you? Maybe you feel like you need to be in better shape, or are intimidated, or just need some guidance… In this episode you’ll learn exactly how to start CrossFit. You will find all kinds of different CrossFit gyms out there. […]
