Categories
Underground Strength Workouts

2010-02-10 UGS

UGS 300
– 10 Jumping Lunges
– 50 KB Swings
– 10 Jumping Lunges
– 50 Sledge Strikes
– 10 Jumping Lunges
– 50 Sandbag Shoulders
– 10 Jumping Lunges
– 50 Goblet Squats
– 10 Jumping Lunges
– 50 KB Clean & Press

Categories
CrossFit Workouts

2010-02-10 WOD

Five Round Barbell Complex for Weight:
– 10 Deadlifts
– 5 Hang Cleans
– 5 Front Squats
– 5 Push Presses
– 10 Deadlifts

Start light and work up. Keep the bar moving and don’t break your grip.

Categories
Strength Workouts

2010-02-09 Strength WOD

Upper Body Max Effort
1. 1RM Push Press
2. 5 x 5 Reps Bentover Barbell Rows
3. 5 x 10 Reps Ring Dips
4. 5 x 5 Reps Weighted Situps

Push Press – With bar racked on the front of the shoulder, dip down, keeping shoulders over your hips, and drive up. Follow the upward momentum of the bar with a press to lockout position overhead.

Bentover Barbell Row – Bent at the waist and back in full extension, with knees slightly bent, pull the barbell from arms fully extended into the stomach while keeping the elbows close to your torso. Develops the spinal erectors and upper back.

Ring Dip – Increases shoulder strength and stability. Use band between the rings under the knee to assist.

Weighted Situp – Hold a plate, kettlebell(s), or barbell at arms-length above your shoulder. Situp and rotate arms to keep weight above the shoulder.

Categories
Strength Workouts

2010-02-05 Strength WOD

Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 70% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks

Categories
Underground Strength Workouts

2010-02-03 UGS

5 Rounds
1a. 5-10 Alternating Presses
1b. 5 Alternating Rows

5 Rounds
2a. 10 Double KB Front Squat
2b. Suicide Runs

3 Rounds

3a. 5 Hang Cleans
3b. 100′ Tire Press

5 Rounds
4a. 200ft Farmer’s Walk
4b. 10 Sledge Strikes

Categories
Strength Workouts

2010-02-02 Strength WOD

Upper Body ME
1. 5 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks

Categories
CrossFit Workouts

2010-02-01 WOD

Press/Push Press
Five Rounds:
1a. Max Reps Press
1b. x 2 Push Press

Four Round Circuit (45/15)
– KB High Pulls
– KB Presses
– KB Rows
– KB Swings

Categories
Strength Workouts

2010-01-29 Strength WOD

Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 60% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks

Categories
Underground Strength Workouts

2010-01-27 UGS

Four Rounds
1a. 2 Rope Climbs
1b. 6 Double KB Press

Four Rounds

2a. 5 Weighted Pullups
2b. 5 Slam Ball Pushups

Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press

50 Weighted Situps

Categories
Strength Workouts

2010-01-26 Strength WOD

Upper Body Max Effort
1. 1 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks