Posts in: (WOD) Work Out of The Day

"THE AIR FORCE WOD"

Posted by: Luke

For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the [...]
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Enjoying the Moment

Posted by: Luke

Yoga at its essence is a moving meditation designed to help a practitioner use their breath to become fully present in the moment.  That sounds awesome but what the heck does that really mean?  For me it’s a constant struggle to really understand and live this concept as I am sure it is for most [...]
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"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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