Posts in: (WOD) Work Out of The Day

Better than before…

Posted by: Luke

Why would we take a perfectly good 20 minute workout  like “Cindy” 5 pull-ups/10 push- ups/15 squats and make it harder? Because it will make you “Better than before”. So today we will be doing “Cindy” CrossFit Scottsdale style.   5 chest to bar pull- ups/10 “Games” push- ups/15 jumping squats. 25 minute AMRAP  

CrossFit Total "No Excuses"

Posted by: Luke

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. [...]

"Bull"

Posted by: Luke

“Bull” Two rounds for time of: 200 Double-unders 135/95 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile Kristan Clever 35:37 (95lbs), Austin Malleolo 40:10 U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of [...]

Early Xmas Gift

Posted by: Luke

100x Burpees 100x Kettle Bell Swings #55/35 50x Pull ups For time: 2 min after… 100x double unders or 500x singles. For every F UP you got sand bag carry 130 meters. #80/40

SealFit

Posted by: Luke

Warm 3x min bottom of squat 3x min push up hold 400x run WOD 4th Day of Christmas… 10x burpees…25x sit ups…50x overhead squats…25x push ups As Many Rounds As Possible >30 min Cool 5x min eyes closed, flat on your back practicing slow, deep breaths.

Bear Complex

Posted by: Luke

One rep= 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press Do that seven times for one round. Do 5 rounds total working up to your max. This is not for time. You can rest in between rounds. Compare to July/26/2010