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Thursday 14 December 2017

WOD

Complete as many rounds as possible in 15 minutes of:

250-meter row

10 push presses 70/49

20 GHD sit-ups

THURSDAY 171116 Complete as many rounds as possible in 15 minutes of: 250-meter row 10 push presses 20 GHD sit-ups Men use 155-lb. barbell Women use 105-lb. barbell – Scaling this WOD Practice a 250-m row during your warm-up. Use this time to establish a pace for the workout. Try to stay within 10 seconds of your pace every round. For the push press, select a load that allows you to complete 10 reps unbroken in the warm-up. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, use AbMat sit-ups. Watch The Push Press and Rowing from the CrossFit Journal prior to warming up for points of performance. – Beginner Complete as many rounds as possible in 15 minutes of: 250-meter row 10 push presses 20 AbMat sit-ups Men use 65-lb. barbell Women use 45-lb. barbell Select a load that allows you to complete the push presses in one set every round with excellent mechanics. If you can complete 20 unbroken reps with this load in your warm-up, consider increasing the load for the workout. If at any point your form is deteriorating and you cannot complete the round in 2 sets or less, reduce the load for the remainder of the workout. – Intermediate Complete as many rounds as possible in 15 minutes of: 250-meter row 10 push presses 20 GHD sit-ups to parallel Men use 115-lb. barbell Women use 75-lb. barbell Go to the CrossFit Journal and watch Midline Stabilization: The GHD Sit-Up to view the set-up and execution. #CrossFit

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Wednesday 13 December 2017

WOD

Deadlift 5-5-5-5-5 reps – work up in weight towards a heavy 5.

 

WEDNESDAY 171115 Deadlift 5-5-5-5-5 reps – Scaling this WOD If you have previously established a 5 rep-max, try to set a personal record on the 4th or 5th set. Newer athletes should prioritize consistent technique over load lifted. Watch The Deadlift from the CrossFit Journal prior to the workout. – Beginner Deadlift 5-5-5-5-5 reps The beginner should focus on mechanics and consistency instead of loading. Warm-up by adding weight slowly until the load is challenging, but you can maintain great technique. Use this load as your first working set. Only add additional load if mechanics are excellent. – Intermediate Deadlift 5-5-5-5-5 reps Before beginning this workout, establish a goal weight for the final set. Work backward from your goal weight in 10-20-lb increments to establish a starting point. If technique breaks down, lower the weight and eliminate the error before advancing. If your technique is still unrefined, prioritize practicing the movement instead of increasing load. #CrossFit

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Tuesday 12 December 2017

WOD

CrossFit.com 13/11/20107

“Coffland”

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

MONDAY 171113?Hero WOD – Chris Coffland?Coffland?Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups – Scaling this WOD Experiment with the hanging hold during the warm-up. If you are unable to hang for :30, reduce the total time of the hang. If you are unable to complete an 800-m run in less than 5 minutes, consider reducing the distance. For the push-ups, choose an option that allows you to perform your first round in less than 3 sets. – Beginner Hang from a pull-up bar for 4 minutes Each time you drop from the bar, perform: 400-m run 15 push-ups from the knees When you reach the 4-minute mark, if you have dropped fewer than 3 times, continue until 5 minutes. If you are able to complete the run in less than 3 minutes, consider adding an additional 200 m. If you become unable to perform a single push-up, move on and reduce the total number of reps in the remaining rounds. – Intermediate Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 20 push-ups Set a goal for how long you will hold onto the pull-up bar before dropping. During the push-ups, if you are able to complete the first round with no rest, consider performing them as prescribed. #CrossFit

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Monday 11 December 2017

WOD

CrossFit.com – 12/11/2017

42-30-18 reps for time of:
Wall-ball shots, 20-lb. (9/6 kg) ball
GHD sit-ups

SUNDAY 171112 42-30-18 reps for time of: Wall-ball shots GHD sit-ups Men use 20-lb. ball Women use 14-lb. ball – Scaling this WOD Select a wall-ball weight that allows you to complete at least 20 consecutive reps in the warm-up. During the workout, each set should be done with minimal rest. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, use AbMat sit-ups. – Beginner 42-30-18 reps for time of: Wall-ball shots AbMat sit-ups Men use 12-lb. ball Women use 8-lb. ball If you are able to complete the first round of wall balls in 2 sets or less, consider increasing the weight for the subsequent rounds. – Intermediate 42-30-18 reps for time of: Wall-ball shots 30-20-10 GHD sit-ups to parallel Men use 20-lb. ball Women use 14-lb. ball Go to the CrossFit Journal and watch Midline Stabilization: The GHD Sit-Up to view the set-up and execution. #CrossFit

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Sunday 10 December 2017

R&R

 
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Saturday 9 December 2017

WOD

CrossFit.com – 11/11/2017

“Viola”

AMRAP 20 minutes

Run 400m

11 Power Snatches 43/30

17 Pull ups

13 Power Cleans 43/30

SATURDAY 171111 Hero WOD – Alex Viola Viola Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches 17 pull-ups 13 power cleans Men use 95-lb. barbell Women use 65-lb. barbell –  Scaling this WOD Select a distance you can run in less than 3 minutes. For the snatches and cleans, choose a load that allows you to complete 10 consecutive power snatches in the warm-up. If you are unable to complete 15 pull-ups with no rest, consider reducing the number of reps or modifying the movement.  Watch The Power Snatch and The Power Clean from the CrossFit Journal prior to starting the workout. –  Beginner Complete as many rounds as possible in 20 minutes of: Run 200 meters 11 power snatches 12 ring rows 13 power cleans Men use 55-lb. barbell Women use 35-lb. barbell If you are working toward improving your 400-m time and pace, consider alternating rounds with a 200-m run and then a 400-m run. Experiment with the foot position for the ring rows. Moving the feet farther away from the rings will increase difficulty. Choose a position that allows you to complete your round without rest. If at any point during the workout you are unable to complete 1 ring row, move the feet closer. –  Intermediate Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches 12 pull-ups 13 power cleans Men use 95-lb. barbell Women use 65-lb. barbell If you become unable to complete a pull-up, modify the remaining reps in the round to ring rows. Try the prescribed number of reps if you can complete 20 unbroken pull-ups. #CrossFit

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Friday 8 December 2017

WOD

CrossFit.com – 09/11/2017

5 rounds for time of:
50-lb. (22.5/15) dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents

THURSDAY 171109 5 rounds for time of: 15 dumbbell thrusters 50 double-unders 3 rope climbs, 15-foot rope Men use 50-lb. dumbbells Women use 35-lb. dumbbells –  Scaling this WOD Select a load for the thruster that allows for 15 reps unbroken in the warm-up. If you are not proficient with double-unders, count all attempts or use singles. Use a lay-to-stand rope pull if you are unable to climb a rope. Watch The Thruster, The Rope Climb (Wrapping) and The J-Hook Rope Climb from the CrossFit Journal prior to starting this workout. –  Beginner 5 rounds for time of: 10 dumbbell thrusters 50 single-unders 3 lay-to-stand rope pulls Men use 25-lb. dumbbells Women use 15-lb. dumbbells Spend some time during your warm-up practicing double-unders. If you can accumulate 20 total reps within 2 minutes of practice, consider performing 30 double-under attempts each round. Use the warm-up to practice the technique needed to develop a rope climb for future workouts. If you are able to achieve a partial or full rope climb, start each set with one climb and finish with lay-to-stands. –  Intermediate 5 rounds for time of: 15 dumbbell thrusters 50 double-unders 3 rope climbs, 15-foot rope Men use 35-lb. dumbbells Women use 25-lb. dumbbells Select a weight that allows you to finish all rounds of thrusters in no more than 2 sets. If your double-unders are not consistent, start each round with 2 max-rep sets, then finish the round with single-unders. Start with the full rope climb. If you reach failure, complete 3 reps per climb of the J-hook practice off of a box shown in The J-Hook Rope Climb. #CrossFit

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Thursday 7 December 2017

WOD CrossFit.com – 08/11/17

Split jerk 1-1-1-1-1-1-1 reps – Use racks

https://www.crossfit.com/workout/2017/11/08#/comments

 
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Wednesday6 December 2017

WOD

CrossFit.com – Tuesday 171107

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

https://www.crossfit.com/workout/2017/11/07#/comments

 

 
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Tuesday 4 December 2017

WOD

CrossFit.com Sunday 171105

For time:
115-lb.(52/36) overhead squats, 30 reps
15 muscle-ups
115-lb. (52/36) overhead squats, 20 reps
10 muscle-ups

https://www.crossfit.com/workout/2017/11/05#/comments

 

 
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