9 August 2012
Lindsey doubles her previous box jump PR!
Power WOD
Thruster 3 x 5
Agility Ladder 6 x :30
CrossFit WOD
10 min AMRAP
5 Dynamic Push-ups
10 KB Snatch (35/53)
CrossFit Home WOD
10 min AMRAP
5 Clapping Push-ups
10 Burpees-6″ jump
Explosive
Wednesday, 8 August 2012 by
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!
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.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Blastoff!
Tuesday, 17 April 2012 by
CrossFit WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Snatches 95 lbs
V-ups
Ring Rows
CrossFit Mobility WOD
We have two pulling motions in today’s workout. Try setting up the snatch from the bottom today!
Wednesday, 04 April 2012
Tuesday, 3 April 2012 by
CrossFit WOD
For Time:
Use the same bar/weights for the squats and snatches with a weight 50-70 of your max.
1000 m Row
30 Overhead Squats
30 Power Snatches
800 m Run
Post total time.
Wendler 5/3/1
Finish back squats and weighted pull-ups
Mobility
01 March 2012
Wednesday, 29 February 2012 by
CrossFit Games WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position.
The athlete will complete all reps at the first weight before advancing to the next weight.
Score is total reps completed in 10min
The face says it all...
If you have a CrossFit Journal subcription, (which we HIGHLY recommend) watch this video on how to perform fast snatches!
There are a number of Snatch How-to videos on the CrossFit main page
Learning to Snatch, Coach Burgener [wmv][mov] » Jun 05 07
Mike Burgener Teaches Pat the Snatch Ia (CFJ Preview) [wmv][mov] »Jan 10 08
Mike Burgener Teaches Pat the Snatch Ib (CFJ Preview) [wmv][mov] »Jan 15 08
Mike Burgener Teaches Pat the Snatch II (CFJ Preview) [wmv][mov] »Feb 4 08
Nick Hawkes Snatch Training Pt Ia, Coach Burgener (CFJ Preview) [wmv][mov] » Jul 21 08
Nick Hawkes Snatch Training Pt Ib, Coach Burgener (CFJ Preview) [wmv][mov] » Aug 27 08
Nick Hawkes Snatch Training Pt IIa, Coach Burgener (CFJ Preview)[wmv][mov] » Aug 31 08
Pat’s Oly Workout Part I: The Snatch (a) (CFJ Preview) [wmv][mov] »Mar 20 08
Pat’s Oly Workout Part I: The Snatch (b) (CFJ Preview) [wmv][mov] »Mar 30 08
Friday, 24 February 2012
Thursday, 23 February 2012 by
CrossFit WOD
Isabel
30 Snatches for time (135#)
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 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 29, The CrossFit Journal
Thursday, 29 September 2011 by
We have used the analogy in the past that you are working on obtaining a black belt in fitness. This requires an understanding of how your body works and how different exercises affect your performance.
The best source for knowledge I know is the CrossFit Journal. For only $25 per year you get UNLIMITED access to a phenomenal wealth of knowledge.
Read the groundbreaking article “What is Fitness” from 2002 for a free example of the CrossFit Journal
The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life. The searchable Journal archives run from April 2002 to the present and contain over 1,600 high-quality PDF articles, videos and audio files covering diverse topics including exercise technique, nutrition, injuries and rehab, equipment, coaching, and much more.
The CrossFit Journal provides a forum for elite coaches and athletes and fitness professionals from around the world, as well as beginners, new athletes and people simply looking to improve their health and fitness. All are welcome to discuss the articles in our comments section, where members of our community offer advice and collectively advance the science of fitness and performance.
New material is published on a daily basis, with the CrossFit Media Team traveling the world to provide exclusive coverage of special events and stories. Top trainers and coaches present their ideas, and everyone is welcome to submit articles and videos of interest to the community.
The CrossFit Journal is the modern manual of fitness and health.
CrossFit Workout of the Day
Push Press
1-1-1-1-1-1-1
Power Hour Workout
1 Snatch, every minute on the minute for 15 minutes
(record highest and lowest weights used)
