There is an I in team.
Power WOD
Back Squat 3 x 3
Max Rep Pull-ups x 3
CrossFit WOD
3 Rounds:
800m Run
10 Handstand Push-ups
Run and Handstand
Tuesday, 2 October 2012 by
Jump, Push, Swing
Wednesday, 19 September 2012 by
Help a brother out!
Want to help a great cause and a great coach? Help Jeremy Clark’s PE class buy kettlebells through a tax deductible donation:
During check-out, enter the word INSPIRE where it says “Match or gift code”, and your donation will be matched dollar for dollar!
The INSPIRE match code will double your donation for the next 3 days.
Power WOD
Weighted Chin-up 3 RM
6 x 10 sec AMRAP Lateral Box Jumps (16/20″)
CrossFit WOD
15-12-9 reps of:
- Box Jumps (24/28″)
- Handstand Push-ups
- Kettlebell Swings (53/70#)
Leg Blaster
Thursday, 9 August 2012 by
Proper position for a hollow rock
Power WOD
Max Weight Step-up (12/16″)
You must do it with both legs to count
Partner Resisted Pull-ups 3 x 2
CrossFit WOD
500m Row
5 Clean & Jerks (135/225)
20 Handstand Push-ups
10 Front Squats (135/225)
20 Hollow Rocks
Max Rep Back Squats (135/225)
Use the same bar for all three lifts. Record total time and back squat reps.
CrossFit Mobility WOD
The Super Couch Stretch
Wallflowers
Sunday, 20 May 2012 by
CrossFit WOD
5 Rounds of:
5 Handstand Push-ups
15 Wallballs
CrossFit Home Workout
5 Inverted Push-ups (put your feet up on a chair or some other elevated surface)
15 Tuck Jumps (jump so your knees go chest high)
CrossFit Mobility WOD
Get those elbows and shoulders ready to go overhead
Thursday, 16 February 2012
Thursday, 16 February 2012 by
Power Hour
5×5 Shoulder Press
CrossFit WOD
3 rounds of:
20 seconds Handstand Pushups
20 second Handstand hold
30 seconds Air Squats
30 seconds Phantom Wall Sit
40 seconds Ring Push-ups
40 second plank hold
(1st Round left side, 2nd round right side, 3rd round front on both elbows)
October 25, CrossFit Workout of the Day
Monday, 24 October 2011 by
I know we’ve posted this speech before, but it happens to be St Crispin’s Day, made famous by Shakespeare in Henry V. We want you to have your own chance to be heroic, and will be doing one of the most challenging hero workouts, in honor of the 7 CIA agents killed in Afghanistan.
Martyrdom of Crispin and Cripinian by Aert van den Bossche, 1494
What other speeches move you? Post to comments.
CrossFit Workout of the Day
The Seven
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
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!!
September 15, First Time
Thursday, 15 September 2011 by
Do you remember the first time you did a CrossFit workout? You may have felt your first attempt was an abject failure, but you came back. In time, your work capacity improved. We all start somewhere.
Remember the first time you did an unscaled workout, got your first pull-up, or your first body weight overhead squat. CrossFit gives you the chance for firsts, which leads to increased confidence and ability.
Everyone started exactly where they were. It sounds redundant, but it helps to remember where you came from. The world’s fittest people may be gifted athletes, but they train hard and dare to test themselves against steel and the iron wills of others.
CrossFit itself started small, with a single post on a nascent internet. In 2007 the CrossFit Games came into being. Only four years later, the games are now televised on ESPN2 and the winners receive $250,000. Every Wednesday you can watch the games on ESPN2. Get inspired!
Workout of the Day
Head, Shoulders, Knees and Toes
21-15-9 Reps of:
Handstand Push-ups
Hang Power Snatch (55/75#)
Air Squats
Double-unders
23 August, Ancient CrossFitters
Tuesday, 23 August 2011 by
While visiting the Ring o’ Brodgar on Orkney Island north of Scotland, Turbo made an important archeological discovery–the neolithic Orkadians were actually CrossFitters!
There has been much debate about the purpose of neolithic circle henges. The REAL purpose of the stone henges becomes quickly apparent to a CrossFit coach. Here we have two examples ANCIENT CrossFitters–Turbo on his 40th Birthday doing a WOD at a CrossFit gym built between 2500-2000 B.C.
Workout of the Day
Isabel
30 Snatches for time (95/135#)
July 21, Upside Down
Thursday, 21 July 2011 by
Take a minute to see things from a different viewpoint today! Sometimes a fresh approach presents unseen opportunities and solutions to persistant questions.
Lisa, Nate, and Raenee take a different view from the top of Mt Olympus
Workout of the Day
“Chelsea”
Every minute on the minute perform
-
5 pull-ups
-
10 push-ups
-
15 squats
Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you’ve finished all 30 minutes of the workout before, add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We’ve seen +3. Any +4′s?
