Archive for April, 2012

LA-Times-Meat-Study

Workout of the Day: 1-May-2012

Photo: (http://myathleticlife.com)

CrossFit WOD

Newspaper Headlines are Bogus

Every 30 sec for 5 min, 3 Chin-ups
Rest 1 min
Every 30 Sec for 5 min 2 HSPU (Full ROM) or 3 Piked HSPU from Box

 

21 Push Press (115/85#)
400 M Run
15 Push Press
400 M Run
9 Push Press
400 M Run

Midline Finish With 30 Hollow Rocks/30 V-ups


LA-Times-Meat-Study

Workout of the Day: 1-May-2012

Photo: (http://myathleticlife.com)

Elements WOD

Newspaper Headlines are Bogus

Every minute on minute for 10 minutes: 5 DB Press

400 M Sandbag Run
21 Wall Balls
21 Box Jumps
300 M Sandbag Run
15 Wall Balls
15 Box Jumps
200 M Run
9 Wall Balls
9 Box Jumps


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Workout of the Day: 30-Apr-2012

Photo:

CrossFit WOD

Hunger is Your Friend

Advanced:
1×20 Back Squat (Low Bar)
If you completed all 20 reps last week, increase weight by 5 lbs.  If you did not, stay at same weight as last week.

Intermediate and Beginner:
3×10 @71%

 

12 minute AMRAP:
25 Double-Unders
20 Perfectly Vertical Kettlebell Swings (24/16kg)
15 Knee 2 Elbow

 

 


521768_364984500218988_132203700163737_1046377_2084777739_n

Workout of the Day: 30-Apr-2012

Photo:

Elements WOD

3 Rounds:
1a.) 10 reps, Renegade Row each arm, rest 60 sec
1b.) Max Push-ups Unbroken, rest 60 sec

Run 400 M
20 Burpees
Rest 2 min
Run 400 Min
15 Burpees
Rest 90 sec
Run 400 M
10 Burpees


grassfedbeef

Workout of the Day: 29-Apr-2012

Photo: (http://grass-fedgirl.blogspot.com)

CrossFit WOD

Beef Tallow

Clean and Jerks
15 Quality Reps
Not for time

 

Run 800 meters
3 Rounds of the couplet:
7 Hang Squat Cleans (135/95#)
14 Ring Dips
Run 800 meters

 

Compare to 9/6


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Workout of the Day: 28-Apr-2012

Photo:

Reminder: Our Inter-CrossFit party is Saturday night (4/28) at Roots Cafe. Tickets are $15 for open bar 7:30pm-9pm and DJ till late. Proceeds to benefit Central Falls High School CrossFit program. See here for more details.

CrossFit WOD

Humans and Fish

Tumbling Practice 15 min options are
1. Forward roll: Legs together, Can get up without using hands
2.Handstand Forward Roll
3. Cartwheel
4.Commando ROlls

 

15 min AMRAP

2x10M Bear Crawl
4 x 10M Shuttle Run
8 Lateral Jumps Over Parallette
16 Wall Balls


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Workout of the Day: 28-Apr-2012

Photo:

Reminder: Our Inter-CrossFit party is Saturday night (4/28) at Roots Cafe. Tickets are $15 for open bar 7:30pm-9pm and DJ till late. Proceeds to benefit Central Falls High School CrossFit program. See here for more details.

Elements WOD

Jack
20 min AMRAP:
10 Push Press (115/85#)
10 KB Swings (1.5 pood/1 pood)
10 Box Jumps (24/20″)


Workout of the Day: 27-Apr-2012

Photo:

Reminder: Our Inter-CrossFit party is Saturday night (4/28) at Roots Cafe. Tickets are $15 for open bar 7:30pm-9pm and DJ till late. Proceeds to benefit Central Falls High School CrossFit program. See here for more details.

CrossFit WOD

Red Meat and Mortality

4 Rounds:
6 Bench Press @72%, rest 60
6 Barbell Row @ 5lb increase from 4/17, rest 60 sec

21-15-9
Deadlift (315/205#)
Box Jump (30/24″)

If can’t do RX Deadlift weight use ~60% of 1RM- first set should be close to unbroken


67938_156721564360627_100000683542871_321415_2507384_a

Workout of the Day: 26-Apr-2012

Photo:  (Old School CFP)

Reminder: Our Inter-CrossFit party is this Saturday night (4/28) at Roots Cafe. Tickets are $15 for open bar 7:30pm-9pm and DJ till late. Proceeds to benefit Central Falls High School CrossFit program. See here for more details.

CrossFit WOD

Cold Thermogenesis

Front Squat 1×20
If you completed all 20 reps last week, increase weight by 5 lbs.  If you did not, stay at same weight as last week.

Intermediate and Beginner
3×10@68%

DB Press
8-5-3-8-5-3, rest 90 sec

 

6 min AMRAP:
15 Power Snatch (75/45#)
30 Double Unders

Rest 3 Min

6 min AMRAP:
15 Power Clean (95/65#)
30 Double Unders

Total Reps


67938_156721564360627_100000683542871_321415_2507384_a

Workout of the Day: 26-Apr-2012

Photo:  (Old School CFP)

Reminder: Our Inter-CrossFit party is this Saturday night (4/28) at Roots Cafe. Tickets are $15 for open bar 7:30pm-9pm and DJ till late. Proceeds to benefit Central Falls High School CrossFit program. See here for more details.

Elements WOD

Dumbbell Spiderman walk 5×10 M

12 min AMRAP
Each Partner completes 50 Mountain Climbers then
Partner WOD
Partner 1:10 Sandbag Clean and Press
Partner 2: AMRAP Sit-ups
Switch every time Sandbag Clean and Press are completed


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