by rmartinez | Jul 10, 2018 | WOD Archive, workout of the day
A. Take 20 minutes and find today’s 1-RM Clean and Jerk. B. For time: 500 Meter Row 50 Kettlebell Swings (16/24) 100 Air Squats 500 Meter Row N. 10-9-8-7…1 of: GHD Sit Ups 200 meter run after each set Optional Work: Every 90 seconds, for 9 minutes (6 sets): 2″ Deficit Deadlift to Knees x 2 reps Stand on a 2″ platform (plates can work) and pull the barbell from the floor to the top of your knees, then return it under control, open your palms with the barbell on the ground, then re-grip and repeat. Please keep a double-overhand grip for these, and use straps if your grip is your limiter. Go as heavy as mechanics allow but the focus should be on perfect...
by rmartinez | Jul 9, 2018 | WOD Archive, workout of the day
A. Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency. (Pull Ups, Hand Stand Push Ups, Hand Stand Walk, Muscle Ups…) B. Five rounds for max reps of: 60 seconds of Burpee Pull-Ups 60 seconds Ring Dips (finish each rep with pinky to your side and thumb turned out away from your body) 60 seconds Box or Bench Jump Overs (think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible) Rest 60 seconds N. 5K Run Optional Work: Every 2 minutes, for 12 minutes (6 sets): Clean and Power Jerk x 1 rep @...
by rmartinez | Jul 8, 2018 | WOD Archive, workout of the day
Starting this week you will notice that we have added a new category: “Optional Work”. “Optional Work”, just like the Ninja workout, will not be the focus of the class, but rather something that you can do instead of the workout of the day or, hopefully, in addition to. A. Three sets of: Front Squat x 5-6 reps @ 70-75% Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0 (if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps) Rest 90 seconds B. Against a 3-minute running clock… Row 500 Meters 135/95 lbs Ground to Overhead x Max reps Rest 3 minutes In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead. N. AMRAP in 18 minutes of: 10 Kettlebell Russian Swings 200 Meter run Optional Work: Every 2 minutes, for 10 minutes (5 sets): 1 Snatch Push Press + 1 Overhead Squat Build to today’s heavy. Followed by… Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 3 reps @ 50-55% Followed by… Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch + Hang Snatch @ 60-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Snatch @ 70-75% Followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch High Pull + Snatch @...
by rmartinez | Jul 7, 2018 | WOD Archive, workout of the day
Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas. He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts. He is survived by his wife, Melinda; daughters, Amice and Victorria; and son,...
by rmartinez | Jul 6, 2018 | WOD Archive, workout of the day
A. Every 2 minutes for 8 minutes (4 sets) 10 Kettlebell Snatches, total (16/24) 3 Burpees B. Every four minutes, for a total of six sets, complete: 25 Calorie of Rowing 10 Overhead Squats (65/95) N. “Annie”
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