Friday, February 1, 2013

A/B WOD


Front Squat
3, 3, 3, 3, 3

Beginner: Work on good air squat form.  Work up to front squats with med ball.  You do not need to follow the 3,3,3... rep scheme.  Do as many reps as necessary to learn good squat form.
Intermediate: If you have a good airsquat, learn the front squat technique with light weight.  Focus on midline stabilization and high elbows. 
Advanced: Increase weight each round.  Work up to a 3 rep max.

FRONT SQUAT DEMO

CASH OUT

Foam Roll
PVC Passthroughs 
Good mornings
Leg swings
Couch Stretch

Recover and get ready for Cindy's Farewell WOD tomorrow!

Thursday, January 31, 2013

A/B WOD

10 Rounds for Time
5 Wall Climbs
20 Double Unders (3:1 singles)

THEN
10 Rounds for Time
5 Deadlifts (185#/135#)
20 AbMat Sit-Ups

Score is TOTAL TIME!

If you are uncomfortable with Rx Wall Climbs, walk as high as possible consistently for each rep.  Also, scale your deadlift weight as necessary.

 WALL CLIMB DEMO

DEADLIFT DEMO

Wednesday, January 30, 2013

A WOD

15 AMRAP

4 Hang Power Cleans (115#/85#)
6 Pistols (3 each leg)
8 Ring Rows
10 V Sit-Ups

B WOD

15 AMRAP

4 Wall Ball Cleans (20#/14#)
6 Pistols (3 each leg)
8 Ring Rows
10 V Sit-Ups


HANG POWER CLEAN DEMO

WALL BALL CLEAN DEMO

PISTOL DEMO AND MODS

Tuesday, January 29, 2013

A/B WOD
 
"Death by 10 meters"


At the top of the first minute, sprint 10 m, then rest the remainder of the minute.
At the top of the second minute, sprint 10 m twice, then rest the remainder of the minute.
Continue adding another 10 m sprint at the top of each minute until you can no longer make your sprints within the minute…

Score is the last round you successfully completed.


If this is performed inside the gym, 10 m is from the 1st red line to the 3rd red line (mid-court).

Monday, January 28, 2013

Mainsite WOD 130125

For time:
75 Handstand push-ups

At the beginning of each minute, stop and perform 10 Double-unders (3:1 singles).

PIKE PUSH UP MOD DEMO

HSPU Rx and SCALED DEMO

Friday, January 25, 2013

For the first time ever, the CrossFit Games will have a new Masters Category, Age 40-44.  This WOD is in honor of those that are now considered a "Master". 

"Fab 40"

40 Push Ups
40 Walking Lunge Steps
40 Toes 2 Bar
40 Push Press (45#)
40 Supermans
40 Wall Ball Shots (20#/14#)
40 Burpees
40 Double Unders (3:1 singles)

Scaling may include knee push ups, knees 2 elbows and singles!

Thursday, January 24, 2013

A/B WOD

1000 meter row THEN
3 Rounds
12 Deadlifts (bodyweight)
21 Box Jumps (24"/20")

For Time!

If you are working out with a group, row in the order you got to the gym.  Bring your own timer or check one out from the office. 

ROWING DEMO

DEADLIFT DEMO