Wednesday 101208

Gymnastics:
3 Rounds for FORM
10 Bridge-ups

Main Site WOD:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Tuesday 101207

Mobility:


Main Site WOD:
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Gymnastics:
10-9-8-7-6-5-4-3-2-1:
Dips
Handstand push-ups
V-Ups

Monday 101206

Gymnastics:
10 min Forward Roll to Straight Jump

Main Site WOD:
21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Mobility:
5 min of external rotation/hip mobilization on an elevated surface on each leg.

Wednesday, October 28, 2010

Warmup:
Row 500m, then
3 rounds:
Samson stretch
10 squats
10 back extensions
10 sit-ups
10 jumping pull-ups

Skill:
Back squat (warmup with a few 5 rep sets starting with the bar and going up)

WOD:
Back squat 1-1-1-1-1-1-1

Monday, October 11, 2010

Warmup:
3 rounds:
Samson stretch
Run 200m (0.13 miles on treadmill)
10 pushups
10 squats

Skill:
PVC Overhead Squats
PVC Snatches

WOD:
"Dirty 30"
30 Box jumps
30 Jumping pull-ups
30 Kettlebell swings
30 Walking Lunge Steps
30 Knees to elbows
30 Push press
30 Back extensions
30 Wall ball shots
30 Burpees
30 Double unders

Thursday, October 7, 2010

"Grace" standards for "clean and jerk" from crossfitoneworld on Vimeo.

Warmup:
3 rounds:
100m row
10 Wall ball shots
10 jumping pull-ups
:10 L-sit

Skill:
Push jerk

WOD:
"Grace"
For time:
30 Clean & Jerks

Wednesday, October 6, 2010

A basic squat.

Warmup:
3 rounds:
:10 Ring hold
15 Double unders
10 Overhead squats
10 PVC Shoulder press
10 Kettlebell swings

Skill:
Kipping pull-up
Rowing review

WOD:
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Tuesday, October 5, 2010

Freakin' Awesome Effort!

Warmup:
3 rounds:
Samson stretch
10 pushups
10 situps
10 squats
10 back extensions

Skill:
Overhead Squats

WOD:
"Nancy"
Five rounds for time:
400m run
15 overhead squats

Post time to comments.

Monday, October 4, 2010

Now that's getting under the freakin' bar! Our goal is for the bottom of our cleans to look like this. You'll know what I mean later today. :)

Warmup:
3 rounds:
Samson stretch
10 pull-ups
10 knees to elbows
10 squats
10 back extensions

Skill:
Review: Front squat
Squat cleans (med ball then barbell)

WOD:
"Elizabeth"
21-15-9 for time:
Squat cleans
Dips

Weekend WOD

For time:
Run 5K

Post time to comments.

Friday, October 1, 2010

Rest Day

Enjoy!

Thursday, September 30, 2010

Chris Spealler is one of the fastest "Cindy" athletes around. In 2009, he could do 38 rounds in 20 minutes.

Warmup:
3 rounds:
:10 L-sit hold
10 shoulder rolls
10 good mornings
10 squats

Mobility:
Opening up the hips

Skill:
Kipping pull-ups

WOD:
"Cindy"
As many rounds as possible (AMRAP) in 20 minutes:
5 pull-ups
10 push-ups
15 squats

Tuesday, September 28, 2010

Andy Bolton, world record holder for the deadlift.

Warmup:
3 rounds:
10 PVC Back Squats
10 PVC Shoulder Press
10 Back Extensions
10 Sit-ups

Skill:
Back Squat
Shoulder Press
Deadlift

WOD:
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Find your one rep max for the three lifts. Add them up and that's your CrossFit Total.

Post total to comments.




Ricky Doing Bear Crawls


Ricky Warming Up With Back Extensions

Monday, September 27, 2010

At the top of a good kettlebell swing, your ears should be visible in front of your arms.

Warmup:
3 rounds:
10 yds Bear crawl
10 dips
10 back extensions
10 sit-ups

Skill:
Kettlebell swings

WOD:
"Helen"
3 rounds for time:
Run 400m
21 kettlebell swings
12 jumping pull-ups

Weekend Workout September 25-26

How to do burpees.

Since the weather is going to be great this weekend, I wanted to give you this short warmup and workout that you can do outdoors this weekend.

Warmup:
3 rounds:
10 squats
10 pushups
10 situps

WOD:
Four rounds for time:
Run 400m
25 Burpees

Post time to comments.

Friday, September 24, 2010

Sumo Deadlift High Pull from CrossFit Rockwall on Vimeo.

Cool little video on our skill of the day

Warmup:
3 rounds:
10 Lunges
10 Pushups
10 PVC Shoulder Press
10 PVC Shoulder Rolls

Mobility

Skill:
Sumo deadlift high pull

WOD:
"Fight Gone Bad"
Three rounds of:
Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Push-press (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday, September 22, 2010

For double unders, notice how the hands are in front and at a 45-degree angle and the elbows are in close to the body.

Warmup:
3 rounds:
10 Squats
10 Jumping Pull-ups
10 Dips
10 Back Extensions
5 GHD Situps

Mobility

Skill:
Double-unders/Jump rope

WOD:
"Annie"
50-40-30-20-10 for time:
Double-unders/Jump rope
Situps

Tuesday, September 21, 2010

Warmup:
Row 200m, then
3 rounds:
5 shoulder rolls
5 pushups
5 situps
5 squats

Mobility

Skill:
Push Press
Front Squat

WOD:
"Fran"
21-15-9 for time:
Thrusters
Jumping pull-ups