Posts in: (WOD) Work Out of The Day

"Randy"

Posted by: Luke

Warm up 5x rounds Strict Pull up/Dips MAX Effort WOD “Randy” 75x Power Snatches In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. Share the knowledge: Tweet
Share the knowledge:

CrossFit Total

Posted by: Luke

Warm 800x Meter Run Skill Burgener Warm Up WOD CrossFit Total 1x Rep Max Weight Shoulder Press. Back Squat. Deadlift Men’s Class Rankings Bwt Untrained Novice Intermediate Advanced Elite 114 228 395 468 646 836 123 246 427 510 695 901 132 265 461 546 745 848 148 296 516 618 833 1061 165 322 [...]
Share the knowledge:

"Your Workout is my Warm-Up"

Posted by: Luke

Every class this week will start with 5x min of the official “Burgener Warm -Up” 1-3 Dip Shrug 4-6 Dip Shrug High Pull 7-9 Dip Shrug High Pull Drop Rotate Elbows “Clean” elbows high and outside 10-12 “Front Squat” 13-15  “Push Press” 16-18  “Push Jerk” 19-21  ”Split Jerk” Share the knowledge: Tweet
Share the knowledge:

M.U.R.P.H

Posted by: Luke

“NO EXCUSES”   For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan in June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary [...]
Share the knowledge:

363 days…

Posted by: Luke

Warm up K.B Swing/Sumo >5 min WOD 30x Pike sit ups 30x Tuck jumps 30x Lateral burpees 20x Sit up 20x Long jumps 20x Burpees 10x Long leg sit ups 10x Jumping squats 10x High jump burpees *Every minute on the minute pick up your Kettle Bell and perform 5x swings and back to work until [...]
Share the knowledge:

WOD IV Day 2 Southwest Regional Qualifier

Posted by: administrator

“The greater the obstacle the more glory in overcoming it.” ~ Confucius Warm Up: 500 meter row 50 Sit ups 50 Superman Stretch Skill: Overhead Squat WOD: 1000 meter row 30 OH Squats 135#/85# 1200 meter run Top Male Times: 1. Neal Maddox 10:32 2. Peter Egyed 10:38 Top Female Times: 1. Rebecca Voight 11:31 [...]
Share the knowledge: