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How Do You Match Up Against the World’s Fittest–Event 2

Monday, 30 April 2012 by

CrossFit WOD

Ladies and gentlemen, today you get to see where you match up against the world’s fittest!

http://games.crossfit.com/workouts/regionals-individual

CrossFit Games Regional Event 2

2000 m Row
50 Pistols (Alternating Legs)
30 Hang Cleans 225/135 Post total time.

CrossFit Home WOD

As many rounds as possible in 12 Min of:

20 Double Unders (substitute tuck jumps if you don’t have a rope or can’t do double unders)
20 Lunges

CrossFit Mobility WOD

Proper set-up for today’s workout is crucial.  The pistol and the the hang cleans will be difficult for most people.  Carl Paoli shows how to set-up properly and position your body for pistols.

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Kettlebell Michael

Sunday, 29 April 2012 by

CrossFit WOD

Kettlebell Michael

Today we’re doing the hero workout “Michael” but substituting kettlebell swings for back extensions.  If you want to do the traditional benchmark, feel free.

3 Rounds of:

800m Run
50 Sit-ups
50 Kettlebell Swings (35/53#)

CrossFit Home WOD

5 Rounds of:

10 Push -ups
20 Squats
30 Sit-ups

 CrossFit Mobility

Brian McKenzie of CrossFit Endurance talks about how to warm up for a run

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SSST

Thursday, 26 April 2012 by

CrossFit WOD

10 minute Secret Service Snatch Test

With a 24kg kettlebell, do at least 200 snatches in 10 minutes to pass the Secret Service snatch test.

Alternate arms as needed.

CrossFit Home WOD

5 rounds for time of:

10 m Walking Lunge
10 Push-ups Post total time.

CrossFit Mobility

Today’s mobility WOD fixes shoulder problems from carrying babies AND flexibility for olympic lifting.  Functionality!

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Hero WOD: Kelly

Wednesday, 25 April 2012 by

CrossFit WOD

Kelly

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Home WOD

40-30-20-10 reps of:

V-ups
Double Unders

Record total time.

Mobility WOD

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Get the monsters out of your basement

Tuesday, 24 April 2012 by

CrossFit WOD

Power Hour

Squat Snatch 5-5-5-5-5

Home CrossFit WOD

As many rounds as possible in 12 minutes of:

1 min Plank Hold
100 m Sprint

CrossFit Mobility WOD

Today’s mission is to spend some time improving the most critical position in strength training and strength sports, the bottom position.

Filed Under: CrossFit, Home Workouts, Power Hour, Weightlifting, Workout of the Day Tagged With: , , ,

15 minutes of Fame

Monday, 23 April 2012 by

CrossFit WOD

As many rounds as possible in 15 minutes of:

5 Cleans 50% of 5rm
10 Push-ups
15 Air Squats

CrossFit Mobility

CrossFit Home WOD

As many rounds as possible in 15 minutes of:

20 Squats
20 Jumping Jacks

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , , ,

Introducing CrossFit Mt Olympus Home WODs

Sunday, 22 April 2012 by

Hey kids, you can play the CrossFit Mt Olympus Home Game!  In addition to our normal CrossFit WOD, we’ll program one you can do at home with little to no equipment.  These are perfect for days you don’t come in at home and shy athletes who hang out on the site while summoning the courage to come in and workout with us!

CrossFit WOD

50, 40, 30, 20, 10 Reps of :

Double Unders
Floor Wipers (55/75#)

Mobility WOD

Mobilize ankle and achilles tendon using the Mulligan technique

Home WOD

5 rounds for time of:

15 Burpees
15 Sit-ups

 

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Relocating Saturday

Friday, 20 April 2012 by

Saturday’s Workouts will be at the Murray Park Center since the Salt Lake Marathon will make our home inaccessible.
Join Dr Andy and bring your running shoes…it’s going to be fun!

View Larger Map

Those who live nearby, we feel your pain.  Nobody likes to be boxed in.

Filed Under: Featured Post Tagged With:

The Bear Complex

Thursday, 19 April 2012 by

Due to the Salt Lake Marathon, Saturday’s workout will be at 8am at the Murray Park Center

CrossFit WOD

The Bear Complex

5 Rounds of 7 continuous reps of:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Rest anywhere other than the ground during each round.  Rest as needed between rounds.

Watch Rob Orlando do The Bear with 200 pounds.

CrossFit Mobility

What stops you from getting a good front rack position?  Do your wrists hurt after doing front squats?

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Bonus Round x 2=Overhead Awesomeness

Wednesday, 18 April 2012 by

CrossFit WOD

Welcome to the Hour of Power!  This is a bonus squat workout, to be done in addition to your normal Wendler lifts this week.

Overhead Squats

5 x 5 Keep the weight heavy and constant for all 5 attempts.

Bonus Round

Row 2k for Time

CrossFit Mobility

Because knee pain isn’t one of the finer pleasures of life, let Dr K-Star help untweak it.

 

Filed Under: CrossFit, Power Hour, Weightlifting, Workout of the Day Tagged With: , ,
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