Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers
Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows
Four Rounds
3a. 20 Sledge Strikes
3b. 10 GHD Situps
Categories
2010-07-26 WOD
Tag: Row
Categories
2011-07-07 WOD
Video: Cody & Steve (Team Co-Shir) Katechis, and Coach David
took on “Korengal Valley” at Rumble By The River ’11.
“Korengal Valley” – 7 Rounds (8 Rounds For Teams):
Hill Sprint, 10 KB Swings, 10 Lateral Burpees, 200m Run
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Categories
2011-06-28 WOD
Video: Bean, Katechis, and David meet “Pedro” – Ground-to-Overhead Ladder
at Rumble By The River ’11. Way to go, guys! You are “ultimate machines!”
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Categories
2011-06-16 WOD
Four Rounds
1a. 5 Tire Flips
1b. 5 Double KB Rows
Three Rounds
2a. 5 Double KB Presses
2b. Max Lateral Walking Pushups
Two Rounds
3a. 15 Double Kettlebell Cleans
3b. 15 Toes to Bar
*Heavy kettlebells on these lifts. Brace your back and keep it flat, no bending. Rest as needed. Slow and controlled on Toes to Bar, on the way up and the way down.
Categories
2011-05-19 WOD
Three Rounds
1a. 20 Box Jump (24″/20″)
1b. Calf Stretch (1 minute each)
Three Rounds
2a. 20 GHD Situp
2b. Couch Stretch (1 minute each)
Two Rounds
3a. Max Strict Pullup
3b. 5 KB Press (each arm)
3c. 5 KB Row (each arm)
3c. Max Pushup
3d. 5-way Shoulder Stretches (30 seconds each stretch)
Two Rounds
4a. 30 Hip Extension
4b. Glute/Ham Stretch on Box
Finisher:
10 Minutes of Foam Rolling
Categories
2011-05-10 WOD
AMRAP – 7 Minutes
– 7 SDHP
– 7 Mountain Climbers
– 7 Pushups
Three Rounds
2a. 2 Push Press
2b. 5 Front Squat
Three Rounds
3a. 7 KB Rows
3b. 7 Pullups
3c. 7 KB Rows
3d. 7 Pullups
“Tabata This”
– Tabata Row (Calories)
– Rest 1 minute
– Tabata Squat (8 x 20/10)
– Rest 1 minute
– Tabata Pullup (8 x 20/10)
– Rest 1 minute
– Tabata Pushup (8 x 20/10)
– Rest 1 minute
– Tabata Situp (8 x 20/10)
8 Minute AMRAP:
– 5 Burpee Jumping Jacks with a Flash
– Row 15 Calories
Categories
2011-04-01 WOD
CrossFit Triathlon:
– 3,900 Burpees
– 180,000m Row
– 42,195m Run