WOD: May 2008 Archives
Deadlift 3-3-3-3
Bench Press 3-3-3-3
4 rounds for time:
25 Kettlebell swings
15 pushups
15 situps
Bench Press 3-3-3-3
4 rounds for time:
25 Kettlebell swings
15 pushups
15 situps
5 rounds for time:
25 Dumbbell front squats, 35(20)lbs
25 Dumbbell push presses, 35(20)lbs
10 pullups
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This is the first in a series of Polish weightlifting videos (insert joke here) that I've been watching. They're good for picking up on certain training elements: consistency of form, speed getting underneath the bar, crispness. If you're interested, go to youtube to check out the other videos submitted by the author of this one.
25 Dumbbell front squats, 35(20)lbs
25 Dumbbell push presses, 35(20)lbs
10 pullups
-----------------------------
This is the first in a series of Polish weightlifting videos (insert joke here) that I've been watching. They're good for picking up on certain training elements: consistency of form, speed getting underneath the bar, crispness. If you're interested, go to youtube to check out the other videos submitted by the author of this one.
Clean and Jerk 1-1-1-1-1
4 rounds for time:
10 KB high pull
10 KB swings
10 (1 pushup + 3 kickbacks)
Kickback= from pushup position, jump your feet in and then jump them back out
Post time to comments.
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Jon Gilson at Again Faster writes:
"Dedication:
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there's a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes....
Read the rest here
4 rounds for time:
10 KB high pull
10 KB swings
10 (1 pushup + 3 kickbacks)
Kickback= from pushup position, jump your feet in and then jump them back out
Post time to comments.
-------------------------------------
Jon Gilson at Again Faster writes:
"Dedication:
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there's a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes....
Read the rest here
Sorry for the lack of updates recently, I've been a bit under the weather.
Deadlift 5-3-2-2
Shoulder Press 5-3-2-2
3 rounds for time:
10 burpees
15 bumper plate half moons, 45(25)lbs
20 lunge steps
Workout from Tuesday of last week
Workout from May 13, 2008 from Peter Haas on Vimeo.
Deadlift 5-3-2-2
Shoulder Press 5-3-2-2
3 rounds for time:
10 burpees
15 bumper plate half moons, 45(25)lbs
20 lunge steps
Workout from Tuesday of last week
Workout from May 13, 2008 from Peter Haas on Vimeo.
5 rounds for time:
15 Overhead squats, 95(65)lbs
15 Sumo Deadlift high pulls
15 situps
15 Overhead squats, 95(65)lbs
15 Sumo Deadlift high pulls
15 situps
Skin-the-cat
5 rounds for time:
15 ring pushups
15 knees to elbows
15 overhead DB situps, 10%BW in each hand
Post times to comments.
15 ring pushups
15 knees to elbows
15 overhead DB situps, 10%BW in each hand
Post times to comments.
Power Clean - Build up to a heavy single. Work on any technique faults that come up.
3 rounds for time:
Sprint 100 yards
15 burpees
3 rounds for time:
Sprint 100 yards
15 burpees
18-15-12-9-6-3 for time:
Alternating Medicine Ball Pushups
Kettlebell swings, 55(35)lbs
Jumping Situps
Post times and weights used to comments.
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Mike and Bahram hit their first muscleups yesterday. Congrats guys!
First Muscleups at Crossfit 24/7 from Peter Haas on Vimeo.
Alternating Medicine Ball Pushups
Kettlebell swings, 55(35)lbs
Jumping Situps
Post times and weights used to comments.
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Mike and Bahram hit their first muscleups yesterday. Congrats guys!
First Muscleups at Crossfit 24/7 from Peter Haas on Vimeo.
Front Squat 5-3-3-2
Push Press 5-3-3-2
Push Press 5-3-3-2
For time:
50 Burpees
Jump one foot above reach each rep.
Post loads used and time to completion for the burpees to comments.
10 rounds for time of:
250m row
5 pullups
10 kettlebell swings, 55 lbs (35 lbs)
15 pushups
Post time to comments.
250m row
5 pullups
10 kettlebell swings, 55 lbs (35 lbs)
15 pushups
Post time to comments.
Brett hits ring dips
