Strength/Skill Work:
Handstands
WOD:
“Grace”
135 pound Clean and Jerk
30 reps for time.
Use 115lbs, 95lbs, 65lbs or even a PVC pipe as needed.
An outside perspective from the co-owner of CrossFit’s 4th affiliate, Nicki Violetti, (aka Robb Wolf’s wife).
Strength/Skill Work:
Find your 3 or 5 rep max push jerk depending on what you have done most recently. Neither? Then, find your 5 rep max.
WOD of choice: Run a mile OR half mile for time.
WOD: Elizabeth
21-15-9
135lb cleans
ring dips
For time.
Skill work: Dive roll and King Kong practice
WOD:
Complete 3 four minute rounds of the following:
Max burpess for 1 minute followed immediately by
30 Kettlebell swings (W-1 pood, M-1.5 pood)
30 Sit-ups
Rest for any time remaining and begin the next round at the start of the 4th minute.
Strength/Skill Work: Find your 1 rep max weighted pull-up or spend 20 minutes working your deadhang and kipping pull-up
WOD:
“McKenzie”
AMRAP 20 minutes of:
10 Power Clean & Jerk (M-115lbs, W-75lbs)
10 Knees to Elbows
10 Box Jumps
10 Pull Ups
Strength/Skill Work:
Find your 5 or 3 rep Front Squat max depending on what you have done most recently.
WOD:
10 rounds of
40 seconds jump rope
20 seconds rest
Record your total jumps for all 10 rounds. (Yes, completed double unders count as 2.)
Congrats to David and his 52.5″ standing box jump.
A new gym record!
Saturday May 2, 2009
WOD in the Park:
10 rounds for time of:
Left cloverleaf drill with cones 10 meters apart
14 Power Snatches (M-45lbs, W-25lbs)
Right cloverleaf drill with cones 10 meters apart
30 feet walking lunge
Strength/Skill Work:
Max height box jump
WOD: “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Total all your rounds for your score.
Safe travels to Mike and Dominique who were in town from NY to work out with us. Thanks for visiting!
Reminder: Saturday’s WOD will be at Carrier Park on Amboy Rd. Regardless of weather we will be there at 9am! Come out and join us for some fun! Meet in near the pavilion.
WOD:
In this workout you move from each of four stations after one minute.The clock does not reset or stop between exercises. This is a four-minute round after which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
Three rounds of:
Dumbbell Split Jerk (reps)
Jump Rope (Reps)
Kettlebell Swings (1.5 pood) (Reps)
Sandbag Cleans (Reps)
1 minute rest