Archive for July, 2010
Workout of the Day (WOD): 26-Jul-2010
@ CrossFit Providence
Double Under Practice/Row Instruction
4 Rounds
0:40 Row
0:20 Rest
0:40 Pull-ups
0:20 Rest
0:40 Wall-Ball (20/14#)
0:20 Rest
0:40 Jump Rope Double Unders
Scale Pull-ups with Jumping Pull-ups and Body Rows. Scale down wall-balls to 14/10/6# as needed, or just perform air squats. Substitute singles for double-unders.
Workout of the Day (WOD): 26-Jul-2010
2-min Mobility: Double Lax Ball
5-min Skill: Muscle-ups
3 rounds Not for time:
5 Hand Stand Push Ups
10 Dead Hang Pull-ups
5 Pistols each leg
4 Rounds for time:
400 M Run
21 Front Squats (95/65)
12 Box Jumps
Workout of the Day (WOD): 25-Jul-2010
2-min Mobility: Double Lax Ball
Skill: Muscle-ups
Progression:
Kipping Pull-ups/Ring-Dips
Jumping Muscle-ups
Ring Muscle-ups
Bar Muscle-ups
For Time:
Row 2K
50 wall ball (20/14-lb)
Row 1k
30 Wall ball (20/14-lb)
Row 500 M
20 Wall Ball (20/14-lb)
Substitute: One 45-lb Sumo Deadlift High Pull for every 10-meters of rowing if rowers are occupied
Scaling Options
L1 | 80% of distance and reps, 14/10-lb med ball
L2 | 60% of distance and reps, 10/6-lb med ball
Workout of the Day (WOD): 24-Jul-2010
2-min Mobility: Double lax ball
Skill: Pull-ups
“Babies Lullaby” (30-minute cap of work):
Part 1: 0 – 100 Burpees
5 power snatches (95/65-lbs) at the top of every minute,
followed by AMRAP burpees for the remainder of the minute.
Continue this progression until you reach 100 burpees.
Part 2: 0 – 200 Double Unders
Upon reaching 100 burpees…
5 Overhead Squats (95/65-lbs) at the top of every minute,
followed by AMRAP double unders for the remainder of the minute.
Continue this progression until you reach 200 double unders.
Scaling Options:
L1 | 75/55-lbs
L2 | 55/35-lbs
Workout of the Day (WOD): 23-Jul-2010
3 x 100 m sprints
- 2 min rest after each -
8 Tabatas
Sit-ups
Air Squats
Push-ups
Supermans
1 tabata = 0:20 work with 0:10 rest
Workout of the Day (WOD): 23-Jul-2010
2-min Mobility: Double lax ball
Skill: Pull-ups
Max Power Clean: 1-1-1-1-1
Burpee Grace (135/95-lbs): 30 Burpee Clean and Jerks
Hands start on bar. Do a burpee (chest touches bar), come up do a clean and jerk. Hands cannot come off bar once burpee is started, but they can come off in between reps.
Workout of the Day (WOD): 22-Jul-2010
2-min Mobility: Double Lax Ball
5-min daily skill work this week: Pull-ups
Progression:
Pull ups
Kipping Pull ups
Chest to Bar
Butterfly Pull ups
Butterfly Chest to bar
Gymnastics B
5 rounds for time:
40 Double Unders,
30 Box Jumps,
20 Swings (24/16-kg or 55/35-lbs)
Scaling Option:
L1 | 4:1 double: single, 20/12-kg or 45/25-lbs
L2 | 3:1 double:single, 16/8-kg or 35-15-lbs
Workout of the Day (WOD): 22-Jul-2010
@ Brown Street Park
3 x 100m sprint
- 2 min rest after each -
3 x 200m sprint
- 2 min rest after each -
1 x 400m sprint
Workout of the Day (WOD): 21-Jul-2010
Read: A Thank You from Kelly Carse
Programming Note: To increase your mobility (flexibility), we are introducing mobility exercises at the start of every class and will also be working on the same skill daily for an entire week. Mobility exercises and skills will change each week.
2-min Mobility: Double Lax Ball
5-min daily skill work this week: Pull-ups
Progression:
Pull ups
Kipping Pull ups
Chest to Bar
Butterfly Pull ups
Butterfly Chest to bar
“Daniel”
50 Pull-ups
400 meter run
95/65-lb Thruster, 21 reps
800 meter run
95/65-lb Thruster, 21 reps
400 meter run
50 Pull-ups
Workout of the Day (WOD): 21-Jul-2010
Read: A Thank You from Kelly Carse
Kelly Carse, featured above, placed 6th in the Master’s Division of the International CrossFit Games held in California this past weekend.
As many rounds as possible in 10-min:
15 Box Jumps/Step Ups
10 Sit-ups
5 Burpees
3 rounds:
0:45 Body rows/Jumping pull-ups/rope Climbs/flying rings
0:45 Supermans
0:45 Lunges
1:00 Rest
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