Daily Workout

October 17, 2013

Friday October 18, 2013

Paul is getting a good warm up in before the Hero WOD last Saturday! __ It’s Benchmark Friday __ Benchmark WOD “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups *Your score is your Pull-Ups. __ CrossFit hand care: How to prevent and treat rips, tears, and blisters With the high […]
October 16, 2013

Thursday October 17,2013

Happy Birthday Asian Sensation! __ WOD Core Work: A) 3×20 Glute/Ham Raises B) 3×20 Med Ball Roll Out’s Conditioning: Every minute on the minute for 20 minutes: Odd minutes: 15 Kettlebell Swings (Advanced:70/53 lbs)(Intermediate: 53/35 lbs)(Beginner: 30/20 lbs) Even minutes: 15 Box Jumps (Advanced:30/24″)(Intermediate: 24/20″)(Beginner: 20/16″) __ Are you getting a little discouraged (OK maybe a lot discouraged!) with your […]
October 15, 2013

Wednesday October 16, 2013

Happy Birthday Kels! __ WOD Strength: Take 15 minutes to establish a 1RM Ground to Overhead Conditioning: Complete 4 rounds for time: 5 Reps Ground to Overhead (Advanced:185/115 lbs)(Intermediate: 135/95 lbs)(Beginner: 75/43 lbs) 5 Strict Pull-Ups 10 Toes To Bar __ Fixing an Early Arm Bend with Dan Bailey
October 14, 2013

Tuesday October 15, 2013

Jake and Vincent are working together during the “Buddy Carry” in the Hero WOD on Saturday! __ WOD Strength: Front Squat 1×10 @ 50% of 1RM 1×6 @ 70% of 1RM 1×4 @ 80% of 1RM 1×2 @ 90% of 1RM 1×1 @ 100% of 1RM Conditioning: For time 50-40-30-20 and 10 rep rounds of: Wall Balls (20/14#) Double-Unders __ […]