20 pullups 30 situps 20 kb swings (55/35) 3 rounds
Posts Categorized: WOD
Click this link if you want to see why you — no matter how young or old, fit or out of shape you are — should be doing CrossFit.
This is great stuff. With each WOD it’s helpful to think about two things, what the programmers are looking for, the programmed stimulus, and what you wish to accomplish that day in that particular WOD. Using this WOD as an example, top CrossFitters (men and women) will do this as Rx’d and just fly through more »
Strength/Skill: Cleans If your form is good and you’re feeling up to it, go for a heavy single. Otherwise, work on technique with lighter weight. Then… Elizabeth Cleans (full squat) (135/95) Ring Dips 21/15/9 15 minute time limit, so scale the weight accordingly.
Them vs. Us THEY have CNN or Kelly Clarkson playing in the background. WE have other members cheering you on to finish your last rep. THEY have cardio machines that tell you you’re going too fast. WE have trainers that are telling you you’re not going fast enough. THEY have mirrors. WE have trainers that more »
5/3 handstand pushups (or 20 second handstand hold) 10 barbell ground to overhead (95/65) 20 wallballs (20/14) 40 double unders 5 rounds
About 150 grams a day, according to Michael Colgan, PhD. Here’s part of an interesting article. Suck the water out of a lean athlete and you are left with mostly protein. More than half the dry weight of your body is protein, over 100,000 different proteins, each precisely constructed from gene expression. The structure of more »
Skill Work: Clean and Jerk Then… 3 strict pullups 6 clean and jerks (135/95) 9 bar-facing burpees AMRAP in 12 minutes EVERY REP COUNTS!
1000m row 500 single unders 100 kb swings (55/35) 50 knees to elbows May be done in any order but each exercise must be completed before moving on to the next. Scale the WOD by doing it in rounds.
A good article on foam rolling. Here’s part, click the link for the whole thing. So now you know if you tear muscles, you tear fascia. What you don’t know is every time you work out, you are tearing muscle fibers. It’s nothing to be scared of as that’s how you build strength. However, both more »
Overhead Squat 3-3-3 Or work on OHS mobility, flexibility, and technique. Then… 21 overhead squats (95/65) 42 pushups (or ring pushups) 15 overhead squats 30 pushups 9 overhead squats 18 pushups
“You guys that worry about eating ‘clean’ are actually merely bodybuilders looking for justification for your obsession with abs. You cannot get big and strong on 3000 calories a day. And you cannot eat 7000 calories a day and eat perfectly ‘clean.’”
Wallballs (20/14) Situps 30-20-10-20-30
Roy 15 deadlifts (225/155) 20 box jumps (24/20) 25 pullups 5 rounds 40 minute time limit This is a Hero WOD. Hero WODs are named in honor of military and law enforcement members who have died in the line of duty. Accordingly, these WODs are longer and more challenging than most WODs. Completing a Hero more »
The Chief 3 power cleans (135/95) 6 pushups 9 squats AMRAP in 3 minutes Do 5 cycles with 1 minute rest in between each. Your score is the total reps accomplished in all 5 cycles. Yes, you’ll have to do some math, but each full round has 18 reps.
The CrossFit mainsite has lots of interesting information posted on a daily basis. Ya’ll should check it out. Also check out the comments to the posts. There’s a guy named “bingo” who, in the month of January each year, writes comments that are directed toward those who are new to CrossFit. His comments are well more »
Wintertime BHCFer and pullup master Heather Cronin’s husband Mike is pictured on the CrossFit mainsite (crossfit.com) today! I’d post the photo but that might get us into trouble, so just click here instead. Ok, so he can climb, but what’s his Fran time? Just kidding. Congrats Heather and Mike! You’re famous!
Press 5-5-5 Then… 9 push press (95/65) 12 kb swings (55/35) 15 box jumps 5 rounds
Back Squat 3-3-3 Then… 10 thrusters (95/65) 10 wallballs (20/14) 4 rounds