WOD 7/20/13
Warm-up x 3 5 sets of the following: 5 reps Heavy Snatch Pull (75 or 1 RM Snatch) concentrate on form off the ground 2 reps Squat Snatch w /above weight then….. 3 Rounds: 12 reps Turkish Get Ups, 6...
View ArticleWOD 7-22-13
Warm-up x 3 Complete the following: AMRAP in 10 minutes: 20 reps Kettle Bell Swing (70#, 53#, or wt to go unbroken) 15 reps Box Jump (36″, 28″) .then….. .EMOM for 15 minutes: 4 reps Deadlift (70% of...
View ArticleWOD 7/22/13
“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10...
View ArticleWOD 7/27/13
Warm-up x 3 Complete the following: For Time: 5 Rounds: 7 reps Hang Power Clean (225#, 155#, or a wt for a tough 7 reps on rd 1) 14 reps Pistols (7 each leg) .then….. 100m...
View Article7/29/13 WOD
Warm up Bike 1 mile Run 1/4 mile 50 x SDHP on cable Strength ( 6 rounds) Muscle up x 5 or ( 3 dips then 2 pull up x 5) HSPU x 5 OH Lunges w/bar bell either in the rack or overhead position x 20 steps...
View ArticleWOD 8/07/13
Warm up Run 1/4 mile – Bike 1 mile- 50 x SDHP Dynamic Stretch Strength 5×5 Weighted push ups Metcon ( 5 rounds) scale weight as needed HSPU x 6 Bent Row x 8 Box Squat x10 Stretch...
View ArticleWOD 8/9/13
Warm up For time: 150 sgl jump rope or 50 double unders Run 4 min 10 x rope climb ( u p and down = 1 rep) Run 4 min Front squat, 30 reps 75 # guys/45 # girls Run 4 min 4 min farmer carry 45# guys/ 25 #...
View ArticleWOD 8/12/13
Warm up: Bike 1 mile Run 1/4 mile Core Strength/Skill Snatch from below knee 5-4-3-2-1-1-1-1-1-1 ( working up to a max lift) Metcon SDHP Push up
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Paleo Chocolate Mousse
Paleo Chocolate Mousse by DEE on JUNE 24, 2013 you can find more recipes at www.paleodietplusplus.com Paleo Chocolate Mousse Paleo chocolate mousse is a delicious recipe which bypasses all the...
View ArticleWOD 8/15/13
Bike 1 mile- run 1/4 mile Dynamic Stretch Strength Power Clean: 3-3-3-3-3 ( working up to 75%-80% 1rm) then……….. 4 rounds of the following Do complete Round w.o dropping bar until you get to push ups...
View Article8/17/13 WOD
Warm up:Bike 1 mile/ Run 1/4 mile Core: ( reps 21/15/9) GHD Sit ups AB wheel Reverse Hypers ( hug a twinkey) Strength ( 5 sets of 5 resp of ) Bench Press Pull ups Met con ( reps 10-9-8-7-6-5-4-3-2-1-)...
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360PT TESTIMONIAL
Thanks to you and CrossFit training I was able to climb this 1 mile, 1000ft elevation trail with my boys Dr. Jean Favrot
View ArticleWOD 8/19/13
FRAN Reps (21/15/9) thrusters #95/ #65 Pull ups Note: scale as necessary use this workout as a baseline not a daily or even weekly workout. Click here to view the embedded video.
View Article8/20/13 WOD
WARM UP CORE STRENGTH ( 4 sets) 20 x Back Squats ( 45# / 25#) 10 x Plyo squats 10 x push ups Stretch __________________________________________________________________________
View ArticleWOD 8/26/13
WARM UP: Bike 1 mile/ Run 1/4 mile Dynamic Stretch Strength Weighted Pull-up, 5 rep max Rest 1 minute Weighted Pull-up, 4 rep max Rest 1 minute Weighted Pull-up, 3 rep max Rest 1 minute Weighted...
View ArticleWOD 8/27/13
Warm up Dynamic Stretch Core Skill: Snatch ( reps 5-4-3-2-1-) work your way up to a 85% max lift w/good form Met Con: 3 reps of the following Overhead Lunge w/db ( 20#/12#) x 12 steps down switch arms...
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