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
workout
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. […]
AllAroundJoe WOD Monday 8/26/13
A. 20 mins to build to a heavy front squat B. 15 mins to build to a heavy clean C. 3 rounds for time of: 5 power cleans @135 10 front squats @135 15 deadlifts @135
AllAroundJoe WOD Saturday 8/24/13
A. 3 rounds not for time of: 20m handstand walking 10 pistol squats 3-5 muscle ups B. For time: 30 wall balls @20/14 20 pull-ups 20 lunges @55/35 20 pull-ups 30 wall balls 20 lunges
AllAroundJoe WOD Friday 8/23/13
A. 20 mins to build to a heavy back squat B. 3 rounds for time of: 30 double unders 10 hang squat cleans @135/95 C. 3 rounds for time of: 30 double unders 10 power snatches @135/95
AllAroundJoe WOD Wednesday 8/21/13
A. Every min on the min for 12 mins perform 1 squat snatch Increase weight over the 12 sets. B. 3 sets of deadlift snatch hold @100-105% of 1RM snatch C. For time: 40 pull-ups 40 push-ups 40 double unders Row 1000m
