SWOD
Squat 3x5 (add 5 lbs to last workout)
DWOD
As many rounds as possible in 10 minutes of: 3 Push Press 5 Ball Slams
*for push press use between 185 - 225 lbs / 125 - 150 lbs
2013 07 28
Tag Archives: crossfit
Hey everyone I made a Flickr account as you can see on the right hand side of the page. I am gonna try to post all of the pictures I take during class on there. Take a look and see if there are any cool pics of yourself!
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
DWOD
On the minute Sprint 60 yards on the minute for 10 minutes.
2013 07 22
2013 07 22
DWOD
Find:
1 RM Box Jump
*Warm up as needed. Land above parallel. Take between 4-7 max attempts. Remember you still have to squat heavy after this, so play it smart.
SWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Full Glute Ham Raises 4x8
Wanna buy some CFFB swag? Click here, they just came out with a bunch of new stuff!
2013 07 17
2013 07 17
SWOD
Strict Pull Ups 3 x max reps Push Press 5x3
DWOD
Complete 5 rounds: Front Squat @ 70% of 1 RM - 10 reps Sprint 1/2 Gasser
State of Mind Power Athlete Warm Up Series 2 Power Athlete Radio Episode 16
2013 07 14
2013 07 14
SWOD
Squat 3x5 (add 5 lbs to last workout)
DWOD
Close Grip Bench @ 80% of 5 RM Floor Press - 3 Reps Plyo Push Ups - Max Reps in 30 seconds *Rest 90 seconds between rounds *Perform a plyos push up by placing one hand on the a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. *If you are following amateur, use you the weight you got for you last set of 5 on Thursday. Just use a close grip instead of a normal grip.
2013 07 07
SWOD
Power Clean 5x3 (add 2.5lbs to last workout) 1RM Standing Broad Jump
DWOD
On the Minute: Perform a standing double broad jump and 3 power cleans at 80% of 3RM for 10 minutes *Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps. *You must try to cover as much ground as possible with your broad jump. Minmimum distance is 12' / 3.6 meters each round. *For each round you do not jump the minimum distance, perform 10 evil wheels after the workout.
2013 07 05
Sorry for the late post everyone. Long weekend and the post slipped my mind
SWOD Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
DWOD Complete as many rounds as possible in 12 minutes: 30 Overhead Walking Lunge w/ 45 lb plate 15 Ring Dips *Ring Dips need to be done with Retracted and Depressed shoulders *Plate has to be locked overhead with straight arms. *15 lunges with the right leg, 15 lunges with the left leg. *Back knee has to touch the ground to count as a rep.
2013 06 24