BLOG

12 Dec
by: Published in Uncategorized

Team WOD 1:  For completed rounds:

5 mins to complete:

100 Burpees

4 mins to complete:

100 Hang Power Cleans (115/75)

3 mins to complete:

100 Russian Kettlebell Swings (24/16)

2 min to complete:

100 Shoulder to Overhead (75/55)

Two minutes rest between challenges

Team WOD 2: For completed rounds:

5 mins to complete:

125 Burpees

4 mins to complete:

100 Hang Power Cleans (115/75)

3 mins to complete:

125 Russian Kettlebell Swings (24/16)

2 min to complete:

100 Shoulder to Overhead (75/55)

Two minutes rest between challenges

==

Once again…

This workout has been optimized to see if it can be finished.  We have done a few versions of it and it’s definitely on the borderline of doable and impossible.  Pick your partners carefully and get ready to set some barbells on fire with your speed.  Also please let e-mail me to let me know how it all turned out.  I want to have this workout on point for everyone!  In the mean time, hooray for the sun and for winter!!!

I am working on it,

CG

==

11 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between 5 Front Squats and 5 Thrusters as heavy as possible

Rest 1:00 between sets

WOD 1: 3 rounds for time of:

21 Russian Kettlebell Swings (24/16)
15 Push Ups
9 Box Jumps (24/20)
3 Thrusters at 140% of you Pre WOD weight

WOD 2: 3 rounds for time of:

21 Russian Kettlebell Swings (32/24)
15 Push Ups
9 Box Jumps (30/24)
3 Thrusters at 140% of you Pre WOD weight

==

Happy Friday everyone!!!…

With only a few days until gift-wrapping-destruction begins, how is your shopping going?  Remember that it’s the thought that counts after you buy/make/write/sing/build/eat/double unders/schedule that thing.  In other news, after 5 days of sequential gloomy gloominess, the sun (this star in the sky in case you forgot) should be coming out to play!!!  With that said, there are only 9 more days until the days start getting longer!!!

That one minute is going to be awesome,

CG

==

10 Dec
by: Published in Uncategorized

Pre WOD:

L-Sit Pull Ups AND L-Sit Chin Ups
False Grip Ring Roll Outs
Wall Facing Wall Runs to the outer thigh

or

Facing away from the wall Wall Runs to the shoulder

WOD 1: 30 on / 30 off for 10 minutes:

5 Pull Ups or Ring Rows
4 Burpees
12 Double Unders

Rest 3 minutes

30 seconds on / 30 seconds off for 10 minutes:

7 Push Ups
7 Sit Ups
10 Double Unders

This workout is for completed rounds so if you are not done by 30 seconds, the round doesn’t count.

WOD 2: 30 on / 30 off for 10 minutes:

2 Muscle Ups
6 Burpees
12 Double Unders

Rest 3 minutes

30 seconds on / 30 seconds off for 10 minutes:

5 Handstand Push Ups
5 Toes to Bar
10 Double Unders

This workout is for completed rounds so if you are not done by 30 seconds, the round doesn’t count.

==

While I have your attention…

I just wanted to announce my idea for the next Paleo Challenge.  As far as the details of when, for how long, and whether or not it will be done as teams has yet to be finalized.  But one thing that is certain is that this Paleo Challenge will also act as a fundraiser.  For every cheat as defined per our last competition (but we may have some possible changes), you will have to make a small donation on your behalf.  The charity has already been selected and the donations will also coincide with our big gala event that is taking place late February/early March, which is also be a fundraiser!  I am thinking something like 5 dollars per cheat, so if you enjoy yourself some water 4 times during the challenge, you donate 20 dollars.  Email me with any thoughts, questions, or concerns!

The water thing was an lol btw,

CG

==

Page 3 of 40512345...102030...Last »

APRÈS-CROSSFIT

Contact Us

Map-Drop-Down