Rest Day
@ CrossFit Smash
- Shoulder Press 1-1-1-1-1 reps
- Push Press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps.
To be performed one after the other with no rest.
eg. Shoulder Press 1 x rep, Push Press 3 x reps, Push Jerk 5 x reps.
Post loads to comments.
Shoulder Press/Push Press/Push Jerk tri-panel [wmv]
Shoulder Press-Push Press-Push Jerk [ wmv]
“The Home Gym With Pat Sherwood“, CrossFit Journal preview video [wmv] [mov]
“Max 25lb Weighted Pull-ups” with Dave Castro,
Dave Lipson,
Mikko Salo,
Juha Kangasniemi and
Christy Phillips – video [
wmv] [
mov]
“
The Reverse Hyper: Part 1” with
Kelly Starrett,
CrossFit Journal preview video [
wmv] [
mov]
For time:
- 50 x Sit-ups
- 50 x Pull-ups
- 50 x Sit-ups
- 50 x Push-ups
- 50 x Sit-ups
Post time to comments.
The unique movement of the reverse-hyper increases both hip strength and hip mobility.
Open Gym tonight 1730-1830
———————————————————————————————-
21-15-9 reps of:
- Overhead Squat @ 60k
- Ring Dips
Post time to comments.
The CrossFit Games Open begins March 15th!
“
Meet CrossFit Charlotte” with
Andy Hendel,
CrossFit Journal preview video [
wmv] [
mov]
Jason Khalipa at the
Team Rogue Vs.
Team Again Faster Tahoe Throwdown – video [
wmv] [
mov]
Rest Day
@ CrossFit Smash
Warm-up
- Row 500m (easy)
- 1 x Block Run with Lunges
- 20 x Squats
- 20 x Push ups
- Stretch and go through movements for 5min
Workout
Three rounds for time of:
- 21 x Pull-ups
- 100 x Squats
Post time to comments.
Cool-down
- 2 x Block Run (easy)
- Stretch and go
For time:
Post time to comments.
“Nutrition Prep Day with the Chans: Part 2“, CrossFit Journal preview video [wmv] [mov]
“Finding the Fittest” with Greg Glassman – video [
wmv] [
mov]
21-15-9 reps of:
- Squat Clean @ 60k
- Kettlebell Swing @ 32k
Post time to comments.
“Inside a Strongman Seminar” with Rob Orlando, CrossFit Journal preview video [wmv] [mov]
Workout #1
For time:
Workout #2
Within 5 minuts of completing Workout #1:
Post time for Row and load for Squat Clean to comments.
“Mikko Salo: Coming to America Part 2“, CrossFit Journal preview video [wmv] [mov]
CrossFit Atlanta on WOD – video [
wmv] [
mov]
Brandon Pastorek on WOD – video [wmv] [mov]
Seven rounds of:
- 7 x Shoulder to Overhead @ 60k
- 7 x Burpees
- 7 x Wallball @ 9k
Post time to comments.
“Yeah Burpees!” with Coach Mike Burgener – video [wmv] [mov]
Austin Malleolo on WOD – video [
wmv] [
mov]
Brandon Pastorek on WOD – video [wmv] [mov]
Rest Day
@ CrossFit Smash
Three rounds of:
- Row 400m
- 30 x Kettlebell Snatches @ 24k (15 on each arm)
- Small Block Run/ Run 400m
- 30 x Kettlebell Swings @ 32k
Rest as needed between rounds.
Post time for each round to comments.
“Mike G. Learns to Squat“, CrossFit Journal preview video [wmv] [mov]
Tony Budding reviews the last WOD cycle – video [
wmv] [
mov]
Six rounds of:
- Deadlift, 10-5-10-3-10-1 reps
- Strict Pull-ups, max reps
Rest as needed between rounds.
Post weight for Deadlift and reps for Strict Pull-ups in each round to comments.
“Roundtable in Tahoe: Managing Work, Rest and Intensity“, CrossFit Journal preview video [wmv] [mov]
