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Friday, February 7, 2014

2014-02-0310884 - Version 2Smile, you're on the internet

Workout of the Day

Core Focus Day (from the CrossFit Archives)

20 SLOW Toes to Bar
Arch Rock for 1 minute (video)
50 Ab Mat Sit-ups
30 Hip Extensions
Hollow Rock for 1 minute (video)
20 Straight leg deadlifts (See Mobility WOD video, Full Posterior Chain Range Of Motion)
Total 1 minute in L-Sit
25 "Hug A Twinky" (video)

Some of you may be tempted to slough off the moves that you can't perform. You need to 
understand that what you can't do here clearly defines your deficiencies as an athlete. 
Any reasonably conditioned athlete can do all of these without much difficulty. If you find 
a chink in your armor, work daily on correcting it.

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Saturday, February 1, 2014

2014-01-3110868
 

Workout of the Day

 
Strength
Total 2 minutes in handstand
 
Conditioning
Team "Filthy Fifty"
2 person teams.  1 person working at a time, each team member works through 50 reps of each of the following before moving to next exercise:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders