Three Rounds for Time
300M Row
5 KTE
10 dumbbell push jerk
Post time to comments.
NEW SKILLS:
Shoulder mobility circuit
Push Jerk w/ PVC [wmv][mov]
Knees to elbows (KTE) progression [mov][wmv]
HOMEWORK:
Zone Meal Plans - How much food you should eat in a day for optimal health and peak performance.
Showing posts with label CrossFit 101. Show all posts
Showing posts with label CrossFit 101. Show all posts
Thursday, May 19, 2011
Day 4
Three Rounds for Time
Run 200m
Lunge 30 ft
10 jumping pullups
Post time to comments.
NEW SKILLS:
Jumping Pull-ups:
Kipping Pullups, Step 1 [wmv][mov]
Kipping Pullups, Step 2 [wmv][mov]
Walking Lunges [wmv][mov]
HOMEWORK:
Fitness and Nutrition article - General overview of CrossFit and the dominant role nutrition plays in our program.
Run 200m
Lunge 30 ft
10 jumping pullups
Post time to comments.
NEW SKILLS:
Jumping Pull-ups:
Kipping Pullups, Step 1 [wmv][mov]
Kipping Pullups, Step 2 [wmv][mov]
Walking Lunges [wmv][mov]
HOMEWORK:
Fitness and Nutrition article - General overview of CrossFit and the dominant role nutrition plays in our program.
Thursday, April 28, 2011
Tuesday, April 26, 2011
Sunday, April 24, 2011
WOD 10
As Many Rounds as Possible(AMRAP) in 12 Minutes:
10 Dumbbell Snatch – Left
25 feet Walking Lunge w/Dumbbell
10 Dumbbell Snatch – Right
25 feet Walking Lunge w/Dumbbell
Post rounds and reps to comments.
NEW SKILLS:
Snatch [wmv] [mov]
Dumbell Snatch tri-panel [wmv]
Handstand Pushup Variations (HSPU)[wmv]
Jump Rope - Basic Bounce[wmv][mov], Double-Unders[wmv][mov]
HOMEWORK:
Research hero WODS. Name a hero, why they are remembered, and their WOD.
10 Dumbbell Snatch – Left
25 feet Walking Lunge w/Dumbbell
10 Dumbbell Snatch – Right
25 feet Walking Lunge w/Dumbbell
Post rounds and reps to comments.
NEW SKILLS:
Snatch [wmv] [mov]
Dumbell Snatch tri-panel [wmv]
Handstand Pushup Variations (HSPU)[wmv]
Jump Rope - Basic Bounce[wmv][mov], Double-Unders[wmv][mov]
HOMEWORK:
Research hero WODS. Name a hero, why they are remembered, and their WOD.
Monday, April 18, 2011
WOD 7
Chipper:
Run 400M
15 lunges on each leg
15 body rows
15 thrusters
15 KTE
Row 400M
Post time to comments.
NEW SKILLS:
Kipping Pullups, Step 3 [wmv][mov]
Kipping Pullups, Step 4 [wmv][mov]
Overhead Squats (OHS)[wmv][mov]
Situps
Intro to GHD: Glute-Ham Sit-up Elements Lecture Clip [wmv][mov]
Intro to Back Extensions on GHD [wmv]
HOMEWORK:
Post your favorite Zone or Paleo recipe to comments.
Run 400M
15 lunges on each leg
15 body rows
15 thrusters
15 KTE
Row 400M
Post time to comments.
NEW SKILLS:
Kipping Pullups, Step 3 [wmv][mov]
Kipping Pullups, Step 4 [wmv][mov]
Overhead Squats (OHS)[wmv][mov]
Situps
Intro to GHD: Glute-Ham Sit-up Elements Lecture Clip [wmv][mov]
Intro to Back Extensions on GHD [wmv]
HOMEWORK:
Post your favorite Zone or Paleo recipe to comments.
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