Month: October 2013

CrossFit WOD 10/31/2013

Warm Up Run 400 Mobility Drills: Arm circles Leg kicks Neck Rolls Hip Circles Knees circles Samson Stretch Hip Mobility: 10 Squats 5 Budda Belly/Proud Chest Duck walk on heels Lunge Side to side for 10 (5 each) 10 Groiners more »

Posted in Workout of Day

Pictures from the Muay Thai Smoker

Click the photo below to see the full Gallery of images on Facebook!

Posted in Competitions, Martial Arts

CrossFit WOD 10/30/2013

Warm Up Row 500 Mobility: Arm Circles Trunk Twists Golf Swings Leg Kicks Skill Transfer w/a barbell: (10 each) Deadlift Hang Power Clean Front Squat Press Power Clean Thruster Squat Clean Split Jerk WOD Abbate For Time: Run 1 mile more »

Posted in Workout of Day

CrossFit WOD 10/29/2013

Warm Up Jog 400 Mobility x 10 each: -trunk twist -golf swing -straight leg swing front + side -inchworm+5 ea step foot to hand+ jump feet to hands -high knee tuck + lunge Trunk 2 x 10 each: -superman -opposite more »

Posted in Workout of Day

CrossFit WOD 10/28/2013

Warm Up The Burgener Warm-up 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Strength Clean and Jerk 3×3 WOD Beast 12 For time: 25 Walking lunge more »

Posted in Workout of Day

CrossFit WOD 10/26/2013

Teams of 4 (2 Men, 2 Women) For time: 75 Back squats (95 lbs) 50 Pull-ups 25 Shoulder-to-overhead (95 lbs) 75 Front squats (65 lbs) 50 Pull-ups 25 Shoulder-to-overhead (65 lbs) 75 Overhead squats (45 lbs) 50 Pull-ups 25 Shoulder-to-overhead more »

Posted in Workout of Day

CrossFit WOD 10/25/2013

Back Squat 3×3 Front Squat 3×3 then Diane 21-15-9 reps, for time Deadlift 225 lbs Handstand push-ups

Posted in Workout of Day

CrossFit WOD 10/24/2013

Chelsea Each min on the min for 30 min 5 Pull-ups 10 Push-ups 15 Squats

Posted in Workout of Day

CrossFit WOD 10/23/2013

“Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl.

Posted in Workout of Day

CrossFit WOD 10/22/2013

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Posted in Workout of Day