WOD 6/10/13
Complete as many rounds as possible in 20 minutes of: 5 Handstand push-ups 7 pull-ups 35 pound Dumbbell squat snatch, 10 reps, alternating Note: scale as needed...
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Wash those hands, but avoid Triclosan
Healthy Home Tip:Wash those hands, but avoid Triclosan Washing our hands is something we do many times a day because it’s a proven way to kill germs. So why are we highlighting something you already...
View ArticleWOD 6/11/13
Warm up ( 5 min each) Run/Bike/Row Core: 5 minutes Strength ( reps 21-18-15-12-9-6) OF THE FOLLOWING SDHP STRICT OVERHEAD PRESS Then………. do the following for 5 sets 15x push ups Swim across pool ( or...
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Salt; What is good for you?
Salt: What Is It Good For? Other than saturated fat, I can’t think of a nutrient that’s been so universally maligned and demonized as salt. All the experts hate it and recommend that we get...
View ArticleWOD 6/13/13
CrossFit Warm up: http://360personaltrainer.com/articles/crossfit-warm-up/ Then complete the following for Time: 15-9-6 reps Thrusters (95#, 45#, or 8-10 reps on set1) Bar Muscle-ups ( or sun...
View ArticleWOD 6/22/13
Run 1/2 mile CrossFit Warm up and then,,,,,,,,,, For Time: 10-9-8-7-6-5-4-3-2-1 reps Handstand Push-ups Overhead Squats (95#, 55#) Toes 2 Bar then….. .For Time: 10...
View ArticleLadies do you pee during workouts ?
If so you are not alone, check out this video for some helpful tips Click here to view the embedded video.
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Paleo Ice Cream
This is a Ice Cream recipe invented by Dave Asprey at the Bulletproof Exec: Fat is one of the most satisfying foods on the planet. Unfortunately, most ice cream doesn’t contain good fat, and it has...
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WOD 6-24-13
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this...
View ArticleWOD 6/26/13
5 min core Crossfit Warm up: 1 set of 10-15 reps of the following Black burns Push ups Pull ups Over head press Air Squat Over head Squat Complete the following: 5 Rounds: 10 reps KB Swing 8 reps...
View Article6/28/13 WOD
WARM UP “Helen” ( 3 rounds of the following) Run 1/4 mile 21 KBS 6 Pullups then…………….. do 4 rounds of the following 15 DU ( or 30 single jumps ropes) 5 x burpees then…………. stretch and roll out Check...
View ArticleWOD 7/01/13
Warm-up x 3 Complete the following: Triple Tabata: Power Cleans (135#, 95#) FS ( front squat) Split Jerks *This will be 24 rounds of 20 seconds , 10 sec break in between sets max...
View ArticleWOD 7/03/13
Bike 1 mile Run 1/2 mile Dynamic Strecth Then………… do 6 Rounds of the following 10 GHD sit ups 10 Reverse Hyper ( hug a twinkie) 4 Rope Climbs 4 Dips 10 Push ups on Rings 10 Box Jumps Strecth / Foam...
View ArticleWOD 7/05/13
Back Squats 7 repsX5sets @ 75% – rest at least 1 minute between sets -then- 4 rounds for time of: 7 Strict Presses 115/65# 14 Hang Power Cleans 115/65# 21 Lateral Burpees (over bar) Then cool down...
View ArticleWOD 7-08-13
Hope For Cures workout is today! “Hope” 5 x rounds of: Burpees Power snatch Box jump, 24″ box ( or step ups 20 sec per leg) Thruster Pull-ups 40 seconds per round
View ArticleWOD 7-10-13
Warm up: 5 min each Bike/Run/Row Core: 3 rounds of each of the following 20 reps each Jack Knife Side Crunch Side Kick Back Kick Dynamic Stretch Strength Squat Snatch 10 sets of 2 reps ( heavy as...
View ArticleWOD 7-12-13
Warm up: Med Ball Met Con ( 3 rounds of the following) Prowler push Over head Lunge DB Snatch x 10 each arm X 15 steps turn around and then put DB in other arm Push ups x 10 Wall Ball x 10 Ab MAt x 15...
View ArticleWOD 7/14/13
For time: 5 rounds don’t put bar down until you reach the jumps 45# pound Squat clean, 15 reps Push press / push jerk, 30 reps Lunge w/bar over head position 30 steps 30 jumps over bar frontal plane (...
View ArticleWOD 7/16/13
Warm up Core Dynamic Stretch “Nancy” 5 rounds for time of: 400 meter run 65# / 40 # pound Overhead squat, 15 reps Note : pratice your Pose running technique Roll out and stretch...
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WOD 7/19/13
For time: 5 x pull ups 95 pound Clean and jerk, 5 reps 5 x pull ups 115 pound Clean and jerk, 4 reps 3 x pullups 125 pound Clean and jerk, 3 reps 2 x pullups 145 pound Clean and jerk, 2 reps 1 x pullup...
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