WOD

2015-01-1712580

Workout of the Day

Escape From Wonderland”
3 Rounds for Time:
75 Double Unders
50 Air Squats
25 Calorie Row

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AB

AB


Workout of the Day

5 sets: Every 2 minutes perform 7 heavy back squats 

Smacks
AMRAP 8:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)

An Effective Warm-up with Chuck Carswell – [video]

IMG_4492

Workout of the Day

Thursday (1/29)
In 12 minutes, work up to a heavy Turkish Get Up (Video)

“Pops”
4 Rounds For Time:
15 Toes To Bar
20 Burpees
25 Kettlebell Swings (53/35)

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Carla

Carla


Workout of the Day

Gymnasty (used as warm-up):
3 Rounds for Quality:
15 situps to pike (http://gymnasticswod.com/content/sit-pike)
15 situps to straddle (http://gymnasticswod.com/content/sit-straddle)
15 second L-sit (http://gymnasticswod.com/content/l-seat)

“Chocolate Peanut Butter Pop-Tarts”
AMRAP 12:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14# @ 10′)
10 Hang Squat Clean (135/95#)
10 Front Rack Lunge Steps (135/95#)

Scaling options:
HSPU: kipping hspu, banded hspu (pullup rig), strict DB Press (50/30#)
RC: regular rope climbs, rope pulls (3:1), ring rows (10:1)

Certification and Licensure: Benefit or Liability?” – CrossFit Journal[article]

Synchronized Squat Boys

Synchronized Squat Boys

 

Workout of the Day

Strength:
15mins to build to an appropriate working weight for the three barbell movements in the workout. Five quick reps should be heavy/tough, but doable when fresh.

Conditioning:
“Lucky Charms”
Teams of 2:
40 Burpee Box Jump (20”)
30 Snatches (155/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (155/105)
40 Burpee Box Jump (20”)
30 Thrusters (155/105)

One person working at a time. Partition reps as desired

Double Under Tips

2015-01-0512557

Workout of the Day

15mins to work up to a heavy OHS. Select and test each of the weights that you plan to use in the workout along the way.

Frosted Flakes”
Teams of 2:
60 Chest to Bar Pull-Ups
60 Calorie Row
*15 Synchronized Overhead Squats (135/95)
*10 Synchronized Overhead Squats (155/105)
*5 Synchronized Overhead Squats (185/135)
*Both team members must meet in the bottom of the squat (below parallel) and at hip extension for each rep.

One person working at a time on the pull-ups and row. Post Team Names and Times to Comments.

The Dubious Case for Professional Licensing,” The New York Times.

2015-01-2112589

Workout of the Day

“Fight Gone Bad”
3 Rounds:
1:00 – Wallballs (20/14)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row for Calories
1:00 – Rest

2015-01-2112594

Workout of the Day

“Kashi”
AMRAP 5 Rounds:
1:00 – Strict Pull-Ups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

 

2015-01-2112590

Workout of the Day

Part 1
10 min OTM
Even: 
10 Double Russian KBS (55/35) (video)
Odd:
10 GHD Sit Ups

Part 2
“Agility Day”
“Death by 10 Meters”
Min 1 – Run 10m
Min 2 – Run 20m
Min 3 – Run 30m
Continue pattern as far as possible.

*Set cones at 10, 20, 30 and 40m, run sprints as a shuttle when necessary.

Big Sugar Leaves a Bitter Aftertaste,” Reason.com.

2015-01-1712581

Workout of the Day

Strength:
10 min EMOM 
Heavy Snatch

Cash Out:
8 min OTM
Odd Mins – 7 Deadlifts (65% 1RM)
Even Mins – 60 DUs


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