Workout of the Day: 9-May-2012

1 CommentTuesday • May 8, 2012 • by cfprovidence

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Salt Recommendations

Pat’s Pastured Meats Buying Club

CrossFit WOD

Muscle Up Practice for 15 min

6 rounds
Minute 1: 20 KB Swings Heavy
Minutes 2: AMRAP Burpees

If you get 90-100 Burpees- Rest

If you get 75-90 Burpees- Run 200 M

If you get 60-75 BUrpees- Run 300 M

If you get 50-60 Burpees- Run 400 M

If you get <50 burpees- Run 600M

Midline work not for time
Finish with 20 KB Windmills on each side

Workout of the Day: 8-May-2012

1 CommentMonday • May 7, 2012 • by cfprovidence

Photo:  (http://naturallyengineered.com/)

CrossFit WOD

Running on Concrete

Pat’s Pastured Buying Club

4 Rounds:
6 Bench Press @75%, Rest 60 sec
6 Barbell Row @ 5lb increase from 4/27, Rest 60 sec

5 Rounds: For Load and Time
10 RA DB Snatch
4x10M Shuttle
10 LA DB Snatch
4x10M Shuttle

DB Snatch from the hang.
Dropping DB from top is a 400m run penalty.
Compare to 1/5/12

Workout of the Day: 7-May-2012

4 CommentsSunday • May 6, 2012 • by cfprovidence

Photo:  (http://www.marksdailyapple.com)

CrossFit WOD

Is it Primal?

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 @ 74%

12 min AMRAP:
Partner 1 Row 300M
Partner 2 AMRAP OHS
For Load and Reps

Finish with 30 Good Mornings, not for time.  Focus on engagement of hamstrings and bending at hip.

Workout of the Day: 6-May-2012

0 CommentsSaturday • May 5, 2012 • by cfprovidence

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CrossFit WOD

2 Rounds:
2 Rope Climbs
5 Wall Climbs
2 Monkey Bar Traverse

Jefferson Deadlifts
5-5-5-5

500 M run
21-15-9
Burpee Broad Jump 6 ft
OH Sit-ups (25/10#)
500 M Run

Workout of the Day: 5-May-2012

0 CommentsFriday • May 4, 2012 • by cfprovidence

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CrossFit WOD

Chin-ups

One Arm DB Press

3 rounds

2 reps left arm, 2 reps right arm, 3 reps left arm, 3 reps right arm, 5 reps left arm, 5 reps right arm Rest 90 sec

WOD

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

Workout of the Day: 3-May-2012

0 CommentsWednesday • May 2, 2012 • by cfprovidence

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CrossFit WOD

Walking, Cities and Baseline Fitness

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@71%

3 Rounds:
75 Double Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks (135/95#)

Workout of the Day: 2-May-2012

3 CommentsTuesday • May 1, 2012 • by cfprovidence

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CrossFit WOD

Life’s Greatest Miracle

5 Rounds, for load.  Try going up in weight each round. rest 2 min in between rds
Power Snatch
Squat Snatch
Hang Squat Snatch
3 OHS

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

Workout of the Day: 1-May-2012

3 CommentsMonday • April 30, 2012 • by cfprovidence

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

Workout of the Day: 30-Apr-2012

2 CommentsSunday • April 29, 2012 • by cfprovidence

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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