WOD 4.1.13

A little 13.4 motivation.

SKILL: 

1a) Pistols: 3x12 (alternating)

1b) Dubs: 3x30

CONDITIONING: 

21-15-9: 

Front squat, 135/95, 95/65; 

400m run 

*bar must be taken from the floor, no rack.

CASH-OUT:

Hollow Rocks: 3x50

*10 HR Push-ups every time you break within a set of 50. If you complete the set UB, perform 15 HR push-ups immediately following the hollow rock set.

Post time for Conditioning and total push-ups for Cash-out to comments.

WOD 3.29.13

Click the link for some running warm-up tips from the peeps at Tabata Times!

SKILL:

Squat Clinic
*take 10-15 minutes to work on air squat technique. Use any and all of the Squat therapy techniques that we have used in class.


CONDITIONING:

4x800m run-rest 1:1
*These are all out efforts. 20 burpee penalty if any run is +/-5 seconds from one another. Complete burpees after all 4 runs.

Post times to comments.

WOD 3.28.13

Photo courtesy of The Treadmill Factory Facebook page.

SKILL:

1a) GHD Sit-ups: 3x15
1b) Ring Dips: 3x10
1c) Hip Extensions: 3x20


CONDITIONING:

3 rounds:

3 Rope climbs
1 Driveway Waiter's walk, Right arm, 24/16kg
200m Run
1 Driveway Waiter's walk, Left arm, 24/16kg

Post time to comments.

WOD 3.27.13

SKILL:

1a) Double-unders: 3x30
1b) Weighted Pull-ups: 3x10


CONDITIONING:

5 minute AMRAP:

5 Muscle-ups (CTB Pull-ups)
7 Snatches @ 75%

-rest 2:00

5 minute AMRAP:

5 Strict HSPU
7 Clean & Jerks @ 75%

Post rounds/reps to comments.

WOD 3.26.13

Photo courtesy of muskegoncrossfit.com

CONDITIONING: Here are some more helpful tips you all know and love from Tabata Times!

Reebok CrossFit Games Open WOD 13.3

WORKOUT 13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups

Post total reps to comments.

WOD 3.25.13

The gym has a new toy!!!

SKILL:

1a) Muscle-ups: 3x8
1b) Pistols (alternating): 3x20


CONDITIONING:

Rowing "Helen"

3 rounds for time:

500m Row
21 KBS, 24/16kg, 16/12kg
12 Pull-ups

Post time to comments.

WOD 3.22.13

Let Rocky be your motivation! Down with Drago!!!

CONDITIONING:

10 rounds:

25' Seated (arms only) sled pull
75" Standard sled pull
-rest 45 seconds between rounds

Sled weight=185/155

*The sled course will have 3 lines (start, middle, and end) and they will be 25' apart. The sled begins at the Start line. The athlete will be seated  behind the Middle line. On 3-2-1-Go, the athlete will pull, with arms only, the sled to them. The sled must break the plane of the Middle line before the athlete can stand up to begin the Standard sled pull toward the End line. Once the athlete pulls the sled far enough to break the plane of the End line, he/she will hen turn the sled around and continue to with a Standard sled pull all the way back to the Start line. Once the sled breaks the plane of the Start line, the 45 second rest begins. Turn the sled around behind the Start line and sit back down behind the Middle line to begin round 2.

Post times for each round to comments.