Category: Workouts

Categories
Underground Strength Workouts

2011-02-22 WOD

Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)

Four Rounds
1a. 150′ KB Farmer Walks
1b. 6 Weighted Pullups

Four Rounds
2a. 6 Ring Pushups
2b. 6 Ring Rows

Three Rounds
3a. 6 KB Cleans (each)
3b. 6 KB Front Squats
3c. 6 KB Presses

Three Rounds
4a. 18 Sledge Strikes (each)
4b. 9 GHD Situps

Mobility WOD

Categories
CrossFit Workouts

2011-02-21 WOD

Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)

Ten RFT:
– 4 Thrusters (115/75)
– 8 Burpees
– 12 Air Squats
– 1 Minute Rest

Mobility WOD

Beyond the Whiteboard

Categories
Workouts

2011-02-19 Open Gym & Foundations

Saturday Schedule

9:00 a.m. – Noon
Members:  You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

10:00 a.m. – noon
Foundations

Categories
CrossFit Workouts

2011-02-18 WOD

“Karen”
For Time:
– 150 Wall Balls

Mobility WOD

Beyond the Whiteboard

Categories
CrossFit Workouts

2011-02-17 WOD

AMRAP – 20 Minutes:
– 5 Deadlifts
– 5 Pullups
– 5 HSPUs
– 10 KB Swings
– 10 Overhead Lunges
– 10 Ball Slams

Mobility WOD

Beyond the Whiteboard

Categories
CrossFit Workouts

2011-02-16 WOD

Three RFT:
– 12 Muscle Ups
– 75 Squats

Mobility WOD

Beyond the Whiteboard

Categories
CrossFit Workouts

2011-02-15 WOD

Three RFT:
– Run (800m/400m)
– Rest 2 minutes

Mobility WOD

Beyond the Whiteboard

Categories
CrossFit Workouts

2011-02-14 WOD

Three Rounds for Time:
– 10 Deadlifts (275/185)
– 50 Double Unders

Mobility WOD

Beyond the Whiteboard

Categories
Workouts

2011-02-12 Open Gym & Foundations

Saturday Schedule

9:00 a.m. – Noon
Members:  You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

10:00 a.m. – noon
Foundations

Categories
CrossFit Workouts

2011-02-11 WOD

Overhead Squats
1-1-1-1-1-1-1 Reps

Mobility WOD