Thursday July 12, 2012
WOD Strength: 2×3 Overhead Squat, Front Squat, Back Squat 5 Rounds20 KB Swings (53/35)20 Goblet Squats (53/35)100m Waiter Walk (53/35 – 50m right hand, 50m left hand) Cool Down:Max Effort Plank Hold
CrossFit Travel WODs
We have recently had a lot of inquiries about getting CrossFit workouts in when you’re on travel/vacation. Here are a couple of options:1. Find a local CrossFit to try out, a simple google search or google.maps search can help you find one. 2. Make variations of the MHCF WOD using available equipment. Hotel gyms usually […]
Wednesday July 11, 2012
Lots of fun stuff to chat about. If you are interested in competing in a CrossFit comeptition or volunteering to help please check out the Warrior CF Competition hosted by our friends at Alpine CrossFit. The Compeition is this August 18th up North in Loveland, CO! Get signed up if you’re interested in competing, already […]
Tuesday July 10, 2012
Pre-WOD4 Rounds for time:Run 250m with weighted object (change object each round; for example, KBs, Slam Balls, Bumper Plate, etc)REST 30 seconds*Record total time including 1:30 rest time WOD 5min AMRAPPower Clean & Jerk (75% of 1RM)*Each Power Clean & Jerk counts as 2 movements Cool Down – Core Work:Tabata Toes 2 Bar In warm-ups […]
Monday July 9, 2012
The Warrior CF Competition is this August 18th! Get signed up if you’re interested in competing. It’s already half full, so sign up soon: http://www.thewarriorcfcomp.com/home_page WOD Skill Work: Tabata Handstand Pushups*Record total reps 12min AMRAP10 Deadlifts (185/135) 10 Pushups10 Box Jump Overs (24/20) Cool Down – Core Work:15-12-9GHD SitupsTriple Unders (only attempt if you have […]