WOD (3 Rnds, 4 Rnds = Rx+ )
Start with 20 burpees
then Rnds
30 snatches Rnd 1(75/55), Rnd 2 (115/75), Rnd 3 (135/ 95), Rnd 4 (155/115)
15 V-ups
Finish with 20 burpees
Xi-Fit
Tuesday, February 18, 2014
Saturday, February 15, 2014
2/17 WOD times 8:30am, 4:30, and 5:30
WOD
dead lift 5,000/ 4,000 lbs with minimum amount of reps.
then
On the min. for 20 min.
8 wall ball
4 pull-ups (chest to bar for Rx+)
This one was hard but a good one.
Ransom Rx
Mark S. Rx
B. Mel Rx
Brian J. Rx+
dead lift 5,000/ 4,000 lbs with minimum amount of reps.
then
On the min. for 20 min.
8 wall ball
4 pull-ups (chest to bar for Rx+)
This one was hard but a good one.
Ransom Rx
Mark S. Rx
B. Mel Rx
Brian J. Rx+
Friday, February 14, 2014
2014 Reebok Crossfit Games Open in 13 days
The open WODs start next month. Crossfit has announced some interesting changes for 2014. They are cracking down on the affiliates. They are making all top competitors submit videos and other scores be validated by a certified judge. Apparently, there has been too many cheaters coming out of the affiliates. I knew affiliates had a biased advantage. For the Open to have credibility it must maintain integrity. I applaud their improvement.
There is even a funny video on the Crossfit web site about "Bro-reps". You should watch it. It is funny but very valid and a good message. Give me some "Bro-reps"!
Every time you do a WOD, you should ask yourself if your reps where good. Even if your reps are passable, you should ask yourself if they could be better.
We know from last year, how much of a pain it is to make a proper video. At least affiliates will have the same burden.
BrianJ
There is even a funny video on the Crossfit web site about "Bro-reps". You should watch it. It is funny but very valid and a good message. Give me some "Bro-reps"!
Every time you do a WOD, you should ask yourself if your reps where good. Even if your reps are passable, you should ask yourself if they could be better.
We know from last year, how much of a pain it is to make a proper video. At least affiliates will have the same burden.
BrianJ
Wednesday, February 12, 2014
2/14 WOD
WOD (5 cycles)
5 HS push-ups
10 pistols
15 pull-ups
Cash out (3 rnds)
15 GHD sit-ups
10 OH squats (95/65)
5 HS push-ups
10 pistols
15 pull-ups
Cash out (3 rnds)
15 GHD sit-ups
10 OH squats (95/65)
2/13 WOD 2/12 Closed due to snow
WOD
Practice hand stand push-ups. No more than 7 in a row. If you can do this, you are ready for Friday's WOD.
Push Jerk = lift 2,000 lbs with the least number of reps as possible. Record reps.
then
(20-15-10-5)
sumo dead lift high pull (95/65)
bar kickers
Practice hand stand push-ups. No more than 7 in a row. If you can do this, you are ready for Friday's WOD.
Push Jerk = lift 2,000 lbs with the least number of reps as possible. Record reps.
then
(20-15-10-5)
sumo dead lift high pull (95/65)
bar kickers
Monday, February 10, 2014
2/11 WOD
WOD
50 pull-ups
50 box
50 push-ups
50 wall ball
50 dbl unders
50 sit-ups
Cash Out
50 kb swings 1 pood
50 kness to elbow
50 T. lunges
50 push press (45/33)
50 pull-ups
50 box
50 push-ups
50 wall ball
50 dbl unders
50 sit-ups
Cash Out
50 kb swings 1 pood
50 kness to elbow
50 T. lunges
50 push press (45/33)
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