Three rounds of:
- 30 x Overhead Squats @ 40k
- 30 x Box Jumps @ 24″
- Row 200m
Rest as needed between rounds.
Post time for each round to comments.
Archive for November, 2010
30
Nov
WOD 30.11.10
29
Nov
WOD 29.11.10
- Power Clean 5-5-5-3-3-3-1-1-1
Post loads to comments.
Compilation of Workouts by Rob Orlando – video [wmv] [mov]
Michelle Kinney on today’s WOD – video [wmv] [mov]
Kevin Montoya on today’s WOD – video [wmv] [mov]
28
Nov
Rest Day 28.11.10
Rest Day
27
Nov
WOD 27.11.10
Workout #1
- Shoulder Press, 1.5 tonne
Post weight and time to comments.
Workout #2
- Back Squat, 3 tonne
Post weight and time to comments.
Workout #3
- Deadlift, 6 tonne
Post weight and time to comments.
26
Nov
WOD 26.11.10
Five rounds for max reps of:
- Body Weight Bench Press
- Shoulders to Overhead @ 40k
- Burpees in 1min
Rest as needed between rounds.
Post reps for all exercises in all rounds.
Grand Re-Opening at CrossFit by Overload – video [wmv] [mov]
Rob Orlando on today’s WOD – video [wmv] [mov]
Heather Bergeron and E.C. Synkowski on today’s WOD – video [wmv] [mov]
24
Nov
WOD 25.10.11
Rounds of 9, 15, 21, 15 & 9 for time:
- Small Block Run/Run 400m (only one per round)
- Clean & Jerk @ 40k
- Burpees
Post time to comments.
When squatting, the knees should track over the foot, not inside.
24
Nov
Rest Day 24.11.10
Rest Day
@ CrossFit Smash
Complete as many rounds in 20 minutes as you can of:
- 6 x Thrusters @ 60k
- 9 x Box Jumps @ 24″
- 12 x Sit-ups
Post rounds completed to comments.
23
Nov
WOD 23.11.10
Rounds of 21, 15, 9, 15 & 21 for time:
- Small Block Run/Run 400m (only one per round)
- Kettlebell Swing @ 24k
- Toes to Bar
Post time to comments.
22
Nov
WOD 22.11.10
Five rounds of:
- Thrusters, 5 reps
- Double-unders, max reps in 1 minute
Rest as needed between rounds.
Post load for Thrusters and reps for Double-unders in each round to comments.
Matt Chan at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]
Dave Lipson on WOD – video [wmv] [mov]
From the Vault:
WOD Demo at CrossFit Santa Cruz – video [wmv] [mov]
21
Nov
WOD 21.11.10
For time:
- 150 x Push-ups
Post time to comments.
19
Nov
Rest Day 20.11.10
Rest Day
@ CrossFit Smash
5 rounds of:
- 10 x Deadlifts @ 100k
- 10 x Burpees
- Small Block Run/400m Run
Post time to comments.
“The Burgener Warm-Up” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]
Austin Malleolo and Rich Froning Jr. at the Team Rogue Vs. Team Again Faster Tahoe Throwdown – video [wmv] [mov]
19
Nov
WOD 19.11.10
Workout #1
- Snatch Balance 1-1-1-1-1-1-1-1-1-1
Post loads to comments.
Workout #2
30-25-20-15 and 10 rep rounds of:
- Pull-ups
- Push-ups
Post time to comments.
Snatch Balance [wmv] [mov]
Snatch Balance, Speal vs Eric [wmv][mov] » Apr 12 10
Snatch Balance, Spencer and Hendel [wmv][mov] » Apr 12 10
Snatch Balance, Tanya Wagner 125# [wmv][mov] » Apr 12 10
18
Nov
WOD 18.11.10
“Barbara”
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Bringing the hands in and raising the elbows creates a shelf for supporting the barbell.
17
Nov
WOD 17.11.10
Workout #1
- Shoulders to Overhead (from behind head) 1-1-1-1-1-1-1-1-1-1
Post loads to comments.
Workout #2
50-40-30-20 and 10 rep rounds of:
- Double-unders
- Squats
Post time to comments.
WOD Demo with James Hobart and Austin Malleolo by Again Faster Equipment – video [wmv] [mov]
Dave Lipson on today’s WOD – video [wmv] [mov]
Michelle Kinney on today’s WOD – video [wmv] [mov]
16
Nov
Rest Day 16.11.10
Rest Day
@ CrossFit Smash
Three rounds of:
- 30 x Overhead Squats @ 40k
- 30 x Pull-ups
- Big Block Run/Run 800m
Post time to comments.
Overhead Squatting Safely [wmv][mov]
Overhead Squat [wmv]
WOD Demo with Dave Lipson and Rebecca Voigt by Again Faster Equipment – video [wmv] [mov]
