WOD
Clean and Jerk
3.3.3.3.3
Rest 3 minutes
50% max weight for 8 intervals of Tabata Clean and Jerk. Total reps. posted.
Post loads and comments.
Clean and jerk performed by Shelly and Sheila. Strong work girls!
*TURKEY DAY W.O.D. WILL BE HELD AT 9AM. HIGH SCHOOL AND COLLEGE CLIENTS THERE WILL BE A 10AM W.O.D. FOR THOSE WHO ARE SLEEPING IN.* […]
WOD
Run 400m
4 Rounds Tabata Squats
Run 400m
3 Rounds Tabata Squats
Run400m
2 Rounds Tabata Squats
Run 400m
1 Round Tabata Squats
Vernon Lesser thinking "what the hell did I get myself into". Welcome to the FILTHY FIFTY.
WOD
For time:
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
Post time to comments.
Two jump dips equal one regular dip!
WOD
Row 250m
5 Pull Ups
10 Push Ups
15 Squats
Row 250m
21 KBS (Gents use 24kg and Ladies use 16kg)
12 Pull Ups
Row 500m
75 Wall Ball (Gents use 20# ball and Ladies use 14#)
Row 500m
12 Pull Ups
21 KBS
Row 250m
15 Squats
10 Push Ups
5 Pull Ups
Row 250m
Mike McGarry PR’s "Fran" at 6am. 6:03. Nice work Mike!
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
CrossFit measures improvement with performance base workouts such as a “Fran”. Most strength and conditioning programs base improvements on how much more you can lift or how fast you run in a straight line. This is not sport! Watch Greg […]
WOD
For time:
Run 800 meters
100 Knees to Elbows
100 Back extensions
Run 800 meters
Post time to comments.
Michael Paul from Providence Day School competing in the water tube march. Impressive shoulder stability!
WOD
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Providence High School baseball players in pre-season training.
Does your pre-season strength and conditioning program address these 10 physical skills? CROSSFIT DOES WITH EVERY WORKOUT, JUST ASK THESE GUYS!!!
1. Cardiovascular/respiratory endurance – […]
WOD
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Andee Hendel completing 781 double unders in 10 minutes. Incredible!
WOD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lung.
Post rounds completed to comments.
6pm. group on the Concept 2 rowers.
*CONGRATULATIONS TO CROSSFIT CHARLOTTE’S DAVID BOWMAN. 7TH BEST TIME OUT OF 127 COMPETITORS IN LAS VEGAS FOR THE 2007 FIREMAN CHALLENGE WORLD CHAMPIONSHIP. SUPER JOB DAVE FROM EVERYONE […]
WOD 9AM.
FIGHT GONE BAD TABATA
WOD 10AM.
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Post time to comments.
Handstands are a great way to develop shoulder stability. Awesome effort Kat, MK and Ruth!
SUNDAY W.O.D. 12 NOON
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*These links are provided by the CrossFit HQ site
