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Month

April 2013
Deadlift Keeping with the same number you’ve been using, (90%+20#) work through the following sets: 5@75%, 3@85%, 1+@95% WOD 15-12-9-9-12-15 Push Press (95/65) Kettlebell Swings (70/53) Here are 3 really good tips on KB technique…his swings are a bit lower than CrossFit standards, but they are good tips!!
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Back Squat Keeping with the same number you’ve been using, (90%+20#) work through the following sets: 5@75%, 3@85%, 1+@95% WOD 400 meter run Wall Ball x 25 500 meter row Box Jumps x 25 400 meter run Slam Balls x 25 500 meter row Double Unders x 50 Good job on those swings Frank!!
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Overhead Press Keeping with the same number you’ve been using, (90%+10#) work through the following sets: 5@75%, 3@85%, 1+@95% “Angie” 100 Pull-ups 100 Push ups 100 Sit ups 100 Squats …for time.
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WOD Ladder 2/2, 4/4, 6/6, etc. Power Snatch 95/65 Wall Ball 20/14 AMRAP 16 min Sage on Power Snatch…
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500 meter row Bench Press x 15 (135/95) 5 Rounds Some rowing technique Jason Khalipa’s 500 meter row
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Front Squat Use the number from last week (90% of your 1RM + 20#) 3@70%, 3@80% 3+@90% WOD 21-15-9 Toes 2 Bar Dips Burpees
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Overhead Press Use the number from last week (90% of your 1RM + 10#) 3@70%, 3@80% 3+@90% WOD KB Swings x 30 (70/53) DU x 50 2 Rounds Run 400 meters Rest time that it takes you to run Then: HSPU x 6 GHD’s x 10 3 Rounds Row 500 meters
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Back Squat Use the number from last week (90% of your 1RM + 20#) 3@70%, 3@80% 3+@90% WOD Push Press x 10 Bulgarian Split Squats x 12 (6/side) AMRAP 14 minutes Swing it Seth!! A decent explanation of the Bulgarian Split Squat
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Deadlift Use the number from last week (90% of your 1RM + 20#) 3@70%, 3@80% 3+@90% WOD Exerpt from, CrossFit Southie: “Those of us that live in the City of Boston are boastful about our beloved beantown. ┬áThe Boston marathon is one of the best weekends of the year, because crowds of people have the...
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WOD “Pheezy” Three rounds for time of: 165/115 pound Front squat, 5 reps 18 Pull-ups 225/155 pound Deadlift, 5 reps 18 Toes-to-bar 165/115 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine...
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