WOD 20150430 Thursday

Strength:

3×10 Ring Dips

Conditioning:

21-15-9 reps for time of-

Deadlifts 225/155#
Box jumps 24/20″
Handstand push-ups (Kipping is allowed)

Homework:

“The Back Squat” – [video]

Posted in Today's WOD

WOD 20150429 Wednesday

Strength:

Back Squat 10×2

Conditioning:

“Death By” Burpees

EMOM increase by 1 rep till failure to complete set number of reps in the minute

Homework:

“The Hip and Athletic Performance” – CrossFit Journal [article]

Posted in Today's WOD

WOD 20150428 Tuesday

Strength:

Sit Ups 4 Mins

Conditioning:

2015 Masters Qualifier Event 3

2 rounds for time of:
1,000-meter row
65/45#. thrusters, 50 reps
30 chest-to-bar pull-ups

Homework:

Stop Saying…

http://www.tabatatimes.com/stop-saying/

Posted in Today's WOD

WOD 20150427 Monday

Strength:

Seated Press 6×4

Conditioning:

Death By 10 meters

EMOM Sprint 10m, increasing by 10m EMOM

Homework:

“Fear Factor” – CrossFit Journal [article]

Posted in Today's WOD

WOD 20150424 Friday

Strength:

10x50M Sprint 20 Sec rest

Conditioning:

10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds

Go heavy.

Homework:

The CrossFit Games Masters Qualifier has begun. See all events here.

Posted in Today's WOD

WOD 20150423 Thursday

Strength:

Back Squat 7×1

Conditioning:

100 Burpee Pull Ups

EMOM 5 Sit Ups

Homework:

Know It All Culture

http://www.tabatatimes.com/everything-wrong-surviving-know-nutrition-culture/

Posted in Today's WOD

WOD 20150422 Wednesday

Strength:

6×1 Snatch

Conditioning:

20 Min AMRAP

20 Cal Row (Sub 200 M Run)
10 Burpees
5 Unbroken Clean and Jerks 135/95#

Homework:

“The Story of the Open” – [video]

Posted in Today's WOD
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