Posts in: (WOD) Work Out of The Day

"Alaskan Assassin"

Posted by: Luke

Here is the WOD for the CrossFit games sectionals in Alaska. The workouts are usually kept a secret until the day before. Regardless of how competitive the participant, the beauty of events like this challenge–and the Sectionals this year–is the inspiration to all involved to train harder. It’s about making new friends and being a [...]
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"3 for 1" on Groundhog Day

Posted by: administrator

Warm Up: GI Jane AMRAP  5min Work: 5 X Deadlift 5X Clean & Jerk 5 Rounds For Time Rx is 1/2 body weight and go up 20# each round Bonus: 10 Push Ups 10 Squats 10 Rounds For Time Share the knowledge: Tweet
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That's my "WEAK" side

Posted by: Luke

Warm up Single leg jump rope 25×4 each side Lunge 4×10 each side High jump 10×2 each side Work Box jump Soccer kick Step up Kettle Bell Swing Thruster High pull 5x reps of everything 3x rounds Cool 800 Meter run Share the knowledge: Tweet
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Medicine Ball Clean

Posted by: Luke

Strength Shoulder press 1×20 1×10 1×5 (warm up) 1x1x1x1x1 (Heavy) Skill Med ball clean Work 1 min med ball clean 1 min jumping lunge 45 seconds med ball clean 45 seconds jumping lunge 30 seconds med ball clean 30 seconds jumping lunge 45 seconds med ball clean 45 seconds jumping lunge 1 min med ball [...]
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Hand stands & Muscle ups

Posted by: Luke

CrossFit is three equal parts. Conditioning… Olympic lifting… and Gymnastics. So why do so many CrossFitter’s forget about the last? Maybe because it’s difficult and technical. Either way today we are going to dive right in to hand stands & muscle ups. Here is a video from this past weekends CrossFit Level II course at [...]
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"22 Caliber"

Posted by: administrator

Warm Up: 1000 m Row Burgener Warm Up Skill: Front Squats Work:  3 Rounds For Time of: 22 Overhead Walking Lunges 45#/25# 22 Sit Ups 22 Front Squats 95#/65# 22 Push Press 95#/65# 22 Burpees Share the knowledge: Tweet
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