Power WOD
Deadlift 5×5
Max Set Strict Chin-ups
Conditioning WOD
2 x 4 min AMRAPs
10 Box Jumps (20/24″)
4 Pull-ups
Rest 4 minutes between rounds
Jump and Pull
Tuesday, 18 December 2012 by
CrossFit Moms
Thursday, 19 July 2012 by
Power WOD
Back Squats 3 x 5
50 m Sled Pull- Backwards Row (25/45#)
CrossFit WOD
As a team you get to babysit a medball today:
400 m Medball Relay (20#)
15 Over-the-bar medball throws for each team member
400m Medball Relay (20#)
15 Medball Burpees for each team member (pass after each burpee)
400 m Medball Relay (20#)
15 Medball Box Jumps for each team member(pass after each box jump)
400m Team sled run. Take the medball and one 25# plate for each female and #45 for each male on the team.
CrossFit Home WOD
400m Run
15 Jumping Squats
400 m Run
15 Burpees
400m Run
15 Step-ups
CrossFit Mobility WOD
November 17, The Bear Complex
Wednesday, 16 November 2011 by
CrossFit Workout of the Day
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.
November 15, CrossFit Casting Call
Monday, 14 November 2011 by
Calling all-star CrossFitters! Bring your A-game and Mt Oly shirts all week as we’ll be shooting videos to supplement our soon-to-be released Holiday Guide.
It’s a little known fact that Elvis Presley was discovered after appearing in a CrossFit Mt Olympus technique video, and look how well that turned out! (Pre-Cheddar cheese diet Elvis, that is).
CrossFit Workout of the Day
2 min Challenge: As many presses (shoulder to overhead) as possible in 2 minutes
then
50 Burpees for time
November 10, CrossFit Mamas Workout of the Day
Wednesday, 9 November 2011 by
If you aren’t familiar with Holly’s Blog, check it out and sign up for updates! Today’s post is an excerpt from her most recent post. Just a reminder that Holly is running a CrossFitting Mamas class at 9am Tuesday and Thursday. Bring the kids!
What works
In the box:
Humility: being teachable and having the ability to laugh at yourself.
As equal as humility is the ability to give yourself props when deserved and to whole heartily dish out proppa props on your fellow fellas.
A love for the process, the journey, not just the finish line.
Some faith.
Some vision.
An ass-load of determination and commitment.
Courage to shine as the awesome, unique, iron snowflake that you are.
Courage to dig deep and push past those limits, discovering your limitations are nothing but a lil’ lack of vision and faith, just the faith of a mustard seed. That’s all you need.
Out of the Box
CrossFit Workout of the Day
Max Set of Unbroken Double Unders
Max L-sit for time on paralletes
As many rounds a possible in 10 minutes of :
7 Pull-ups
7 Dive Bomber Push-ups
7 Kettlebell Swings (1.5/2 pood)
CrossFit Power Hour Workout
Max Set of Unbroken Double Unders
Max L-sit for time on paralletes
Deadlift
5-5-5-5-5
November 08, CrossFit Workout of the Day
Monday, 7 November 2011 by
Muscled Americans of all shapes and sizes, you are welcome with us!
Breathing, dropping weights, and grunting are all allowed!!
| The Daily Show With Jon Stewart | Mon – Thurs 11p / 10c | |||
| The Plight of Muscled Americans | ||||
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CrossFit Workout of the Day
5 Rounds of:
5 Rack Jerks (Behind the neck)
10 Burpee Pull-ups
November 03, CrossFit Workout of the Day
Thursday, 3 November 2011 by
CrossFit Workout of the Day
Four rounds for time of:
Run 400 meters
50 Air Squats
Power Hour
Practice full Squat Snatch
30 Reps for Time
CrossFit Mamas
Continue working on Level I skills
October 20, CrossFit Workout of the Day
Wednesday, 19 October 2011 by
CrossFit Workout of the Day
Thrusters
3-3-3-3-3-3-3
Power Hour Workout of the Day
Even heavier Thrusters!
3-3-3-3-3-3-3
CrossFit Mamas Workout of the Day
Try not to make the neighbors mad, for time!
October 18, CrossFit Workout of the Day
Monday, 17 October 2011 by
CrossFit Workout of the Day
As many rounds as possible in 13 minutes of:
3 Squat Snatches
5 Handstand Push-ups
200m Run
Watch this outstanding instructional video on the snatch,
featuring CrossFit Connect owner Holly Gehlcken. Notice how explosively she opens her hips and how quickly she gets under the bar.
CrossFit Mama
What possible fun could Holly have planned? Come find out!!
October 14, CrossFit Workout of the Day
Thursday, 13 October 2011 by
CrossFit WOD
6 Rounds of:
5 Shoulder Presses (95% of 5 rep max)
15 Knees-to-Elbows
Watch Annie Sakamoto, one of the original “Nasty Girls” from CrossFit HQ.
Annie received the CrossFit Spirit of the Games award. Can your mom do this?
