Month: February 2014

CrossFit WOD 02/28/2014

Bench Press 5×5 then Three rounds for time of: Run 200 meters 100 meter Walking lunge 50 Squats

Posted in Workout of Day

CrossFit WOD 02/27/2014

Run 1 mile then Special Mary For time, all strict: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 15 handstand push-ups 30 one-legged squats, alternating 45 pull-ups 10 handstand push-ups more »

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CrossFit WOD 02/26/2014

Dead Lift 5×5 then Fore! In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees

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CrossFit WOD 02/25/2014

Hang power snatch 3-3-3-3-3 reps then 21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead squat

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CrossFit WOD 02/24/2014

Squat 5-5-5-5-5 then Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge.

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CrossFit WOD 02/22/2014

Teams of 2 Each station is a 2 minute AMRAP with a 1 min break between each station. Only 1 partner working at a time. While 1 partner is working the other partner holding 25/45# dumbbells in each hand 1. more »

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CrossFit WOD 02/21/2014

“Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball

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CrossFit WOD 02/20/2014

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps then “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

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Open up your BJJ game

I have a reasonably good kimora from closed guard. I have been pulling that bad boy off since I learned back in 2003. I have tapped people WAY better at Brazilian Jiu-Jitsu than I am with it. There was a more »

Posted in Martial Arts

CrossFit WOD 02/19/2014

“Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups

Posted in Workout of Day