Tag: Toes to Bar

2011-12-20 WOD

Post author By CrossFitMGM
Post date December 19, 2011

Daily WOD
Three Rounds
1a. 10 Strict Toes to Bar
1b. 150′ OH KB Walk

Three Rounds
2a. 10 Hip Extensions
2b. 10 V Outs (View videos below)

Three Rounds
3a. Plank Progression
3b. 10 Bridge Ups
* Planks: Ten seconds each position. From the elbow or from the top of the pushup, not both. Video below.

Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Seconds Recovery
*Hold 3-5 seconds.

V Outs

Details at GymnasticsWOD

Prescription:
– Start in a support position on the rings with hands turned out and elbows locked
– Push the rings away from you as you descend into a hollow body position
– Maintain shoulders active and arms in v formation
– Pause at the bottom and reverse the movement back to support

Plank Progressions

Tags Hip Extension, Plank, Toes to Bar

CrossFit Workouts

2011-10-28 WOD

Post author By CrossFitMGM
Post date October 27, 2011

Daily WOD
OTM for 12 Minutes:
– 2 Back Squats (60%)

AMRAP – 8 Minutes:
– 5 Toes to Bar
– 10 Box Jumps

Mobility WOD

Tags Box Jump, Squat, Toes to Bar

Underground Strength Workouts

2011-09-15 WOD

Post author By CrossFitMGM
Post date September 14, 2011

Four Rounds
1a. 5 Hang Power Cleans
1b. Max Handstand Pushups

Three Rounds
2a. 5 Double KB Rows
2b. Max Ring Pushups

Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar

Tags Clean, Pushup, Row, Squat, Toes to Bar

Underground Strength Workouts

2011-09-08 WOD

Post author By CrossFitMGM
Post date September 7, 2011

Four Rounds

1a. 5 Hang Power Cleans

1b. Max Handstand Pushups

Three Rounds

2a. 5 Double KB Rows

2b. Max Ring Pushups

Three Rounds

3a. 10 Goblet Squats

3b. 10 Toes to Bar

Tags Handstand Pushup, Power Clean, Pushup, Row, Squat, Toes to Bar

CrossFit Workouts

2011-08-30 WOD

10 to 1:
– Ring Dip (strict)
– Toes to Bar (strict)
– Bridge Up

Tags Ring Dip, Toes to Bar

CrossFit Workouts

2011-08-04 WOD

Post author By CrossFitMGM
Post date August 3, 2011

Five Rounds
– 5 Skin the Cat

Four Rounds
– 150′ Overhead Lockout Walk
– Max Lateral Pushups

Three Rounds
– Leg Blaster
– 20 GHD Situps
– 10 Toes to Bar (strict)

Tags Lunge, Pushup, Situp, Skin the Cat, Squat, Toes to Bar

Underground Strength Workouts

2011-07-07 WOD

Post author By CrossFitMGM
Post date July 6, 2011

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

Mobility WOD

Tags Clean, Press, Pushup, Row, Squat, Toes to Bar

Underground Strength Workouts

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

Tags Clean, Press, Pushup, Row, Squat, Toes to Bar

Underground Strength Workouts

2011-06-16 WOD

Post author By CrossFitMGM
Post date June 16, 2011

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.