Workout #1
- Overhead Squat 3-3-3-3-3
Workout #2
21-15-9 reps for time of:
- Overhead Squat @ 40k (male)/30k (female)
- Pull-ups
Post time to comments.
Archive for November, 2011
30
Nov
WOD 301111
The WOD Games 21/15/9 – WOD #1
Workout #1
Complete as many rounds in 15 minutes as you can of:
- 30 x Double-unders only clean reps count! substitution – 4 singles for 1 double under (120 singles)
- 20 x Air Squats (hip fold below Knee, Hips full open and knees locked out at the top) no short reps are allowed
- 10 x Burpees (jumping onto a 10kg weight plate) chest must touch the ground. 2 foot jump on and off the plate
Post rounds and reps completed to comments.
Workout #2
- Pull-ups, MAX reps in 1 minute
Pull ups Can be butterfly kipping or strict. Arms are to be fully locked out at the bottom of the movement and chin must clearly be over the bar The subsitution options are Box Jumping pull ups 4 for 1 ratio.
Post reps to comments.
”Teaching The Deadlift” with Erik Preston by Again Faster Equipment – video [wmv] [mov]
28
Nov
WOD 281111
Workout #1
- Front Squat 3-3-3-3-3
Workout #2
21-15-9 reps for time of:
- Small Block Run/Run 400m
- Front Squat @ 60k (male)/40k (female)
Post time to comments.
28
Nov
WOD 271111
3 rounds of:
- 15 x GHD Sit-ups
- 15 x Hip Extensions
Post time to comments.
26
Nov
WOD 261111
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Complete as many rounds in 20 minutes as you can of:
- 5 x Ring Dips
- 10 x Burpees
- 15 x Sit-ups
Post rounds completed to comments.
25
Nov
Rest Day 251111
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Rest Day
@ CrossFit Smash
Workout #1
- Row 2000m
Post time to comments.
Workout #2
” 7′s “
AMRAP in 7 min:
- 7 x Ring Push-ups
- 7 x Box Jumps @ 24
Post rounds completed to comments.
24
Nov
WOD 241111
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Complete as many rounds in 20 minutes as you can of:
- 5 x Pull-ups
- 10 x Kettlebell Swings @ 24k (male)/16k (female)
- 15 x Sit-ups
Post rounds completed to comments.
At the bottom of the push-up the chest and thighs should come in contact with the ground, rather than diving the chest, dropping the hips or shorting the depth.
23
Nov
WOD 231111
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Workout #1
- Push Jerk 5-5-5-5-5
Post load to comments.
Workout #2
“Helen Row”
Three rounds for time:
- Row 400 meters
- 21 x Kettlebell Swings @ 24k (male)/16k (female)
- 12 x Pull-ups
Post time to comments.
In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.
“Midline Progressions on Rings” with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“Cooking With Massie: Prime Rib and Creamy Horseradish Sauce“, CrossFit Journal preview video [wmv] [mov]
“Running In Sand” with Brian Mackenzie by Again Faster Equipment – video [wmv] [mov]
From the Vault:
GI Jane WOD Demo with Greg Amundson, July 2007 – video [wmv] [mov]
22
Nov
WOD 221111
Workout #1
2 rounds of:
- 30 x Burpees
- Row 800m
- Big Block Run/Run 800m
- 30 x Burpees
Rest as needed between rounds.
Post time for each round to comments.
Workout #2
For time:
- 15 x Burpees
- Row 400m
- Small Block Run/Run 400m
- 15 x Burpees
Post time to comments.
“Finding Motivation” with Anthony Lovino, CrossFit Journal preview video [wmv] [mov]
“Specializing In Power” with Coach Mike Burgener – video [wmv] [mov]
“Making CrossFit Nutrition Easier” with Richard Bradford, CrossFit Journal preview video [wmv] [mov]
“Gaining Strength” with Dave Lipson and Nadia Shatila by Again Faster Equipment – video [wmv] [mov]
WOD Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters, 45 pound weighted Pull-ups, with Jeff Tincher – video [wmv] [mov]
Kenneth Cutrer on above WOD – video [wmv] [mov]
From the Vault:
WOD above with Greg Amundson, September 2007 – video [wmv] [mov]
22
Nov
Rest Day 211111
Rest Day
@ CrossFit Smash
Perform heavy metcon 5 times.
3 rounds of:
- Squat Clean, 1 reps
- Deadlift, 5 reps
Rest as needed between each metcon.
Post load and time for each of the 5 metcons to comments.
20
Nov
WOD 201111
For time:
- Row 2000m
- Run 4.2k
Post time to comments.
19
Nov
WOD 191111
Five rounds for time of:
- 15 x Wall Ball
- 10 x Toes to Bar
- 21 x Walking lunge steps with 20k plate held overhead
- Small Block Run/Run 400 meters
Post time to comments.
WOD Snatch balance 1-1-1-1-1-1-1 with Kristan Clever and Rebecca Voigt by Again Faster Equipment – video [wmv] [mov]
Maya Keenan-Gallagher on Snatch balance 1-1-1-1-1-1-1 WOD – video [wmv] [mov]
18
Nov
WOD 181111
Workout #1
5 rounds of:
- Weighted Pull-ups, 5 reps
- Weighted Ring Dips, 5 reps
Rest as needed between rounds.
Post load for Pull-ups and Ring Dips in each round to comments.
Workout #2
“Annie”
50-40-30-20 and 10 rep rounds of:
- Double-unders
- Sit-ups
Post time to comments.
17
Nov
Rest Day 171111
Rest Day
@ CrossFit Smash
For time:
- Big Block Run/Run 800m
- 50 x Kettlebell Swings @ 24k (male)/16k (female)
- Big Block Run/Run 800m
- 50 x Kettlebell Sumo Deadlift High-pull @ 24k (male)/16k (female)
- Big Block Run/Run 800m
- 50 x Kettlebell Swings @ 24k (male)/16k (female)
Post time to comments.
WOD Thruster 1-1-1-1-1-1-1 reps with CrossFit High Voltage by Again Faster Equipment – video [wmv] [mov]
Maya Keenan-Gallagher on Thruster 1-1-1-1-1-1-1 reps WOD – video [wmv] [mov]
16
Nov
WOD 161111
Workout #1
- Squat Clean 6-6-4-4-2-2
Workout #2
21-15-9 reps for time of:
- Squat Clean @ 60k (male)/40k (female)
- Pull-ups
Post time to comments.
From the Vault:
“Burgeners Do Grace”, May 2009 – video [wmv] [mov]
“Isabel-Off” with Josh Everett and Dave Lipson, October 2010 – video [wmv] [mov]
Talayna Fortunato’s 2:26 Fran – video [wmv] [mov]
