"Everybody Dance Now" (http://wod.crossfitamped.com/workout/Everybody+Dance+Now/87833)
WOD:
10 Med Ball Squat Cleans (20 lbs)
15 burpees
50 Russian twists
20 MB SC
15 burpees
75 russian twists
30 MB SC
15 burpees
100 russian twists
Time: 14'01
понедельник, 19 августа 2013 г.
Your language is offensive
"Your language is offensive"
(http://crossfitwhiterock.wodhub.com/workout/Your+language+is+offensive/65720)
WOD: Tabata style 8 rounds of the following:
20 seconds of Hang Power Cleans 52 kg
10 seconds off
20 seconds of Push Press 52 kg
10 seconds off
*Score is total number of reps completed for both movements
Result: 90 reps.
(http://crossfitwhiterock.wodhub.com/workout/Your+language+is+offensive/65720)
WOD: Tabata style 8 rounds of the following:
20 seconds of Hang Power Cleans 52 kg
10 seconds off
20 seconds of Push Press 52 kg
10 seconds off
*Score is total number of reps completed for both movements
Result: 90 reps.
среда, 14 августа 2013 г.
Team WOD
In team of 2
FT:
Groud to Overhed. Total weight 4000 kg. BB weight - you own wish
Our result: 4'57 (40 kg BB)
* I've used PC for G2O, my friend Power Snatches
FT:
Groud to Overhed. Total weight 4000 kg. BB weight - you own wish
Our result: 4'57 (40 kg BB)
* I've used PC for G2O, my friend Power Snatches
понедельник, 12 августа 2013 г.
"Rowing Randy" + "Mad House"
1. "Rowing Randy" (http://wod.crossfitamped.com/workout/rowing+randy+/83262)
FT:
75 power snatches with 35 kg.
* row 100m every 15 snatches.
Time: 11'50
Rest for 15 minutes and...
2. "Mad House" (http://wod.crossfitamped.com/workout/mad+house/82843)
7 minute AMRAP of
100m Run
10 KB Swings 2pd
10 KB Step ups 2pd (use box that creates 90 degree knee angle)
Result: 3 rounds + 100m
FT:
75 power snatches with 35 kg.
* row 100m every 15 snatches.
Time: 11'50
Rest for 15 minutes and...
2. "Mad House" (http://wod.crossfitamped.com/workout/mad+house/82843)
7 minute AMRAP of
100m Run
10 KB Swings 2pd
10 KB Step ups 2pd (use box that creates 90 degree knee angle)
Result: 3 rounds + 100m
воскресенье, 11 августа 2013 г.
среда, 7 августа 2013 г.
CFFootball: WEDNESDAY, 08.07.13: DAILY WOD
In-Season
As many rounds as possible in 10 minutes:
35 lbs Dumbbell Thrusters - 10 reps
250 Meter Row
Result: 5 rounds + 10 thrusters + 100 m of rowing.
As many rounds as possible in 10 minutes:
35 lbs Dumbbell Thrusters - 10 reps
250 Meter Row
Result: 5 rounds + 10 thrusters + 100 m of rowing.
понедельник, 5 августа 2013 г.
"Brave Bull" and one more WOD
1. "Brave Bull"
5 RTF of
3 PC / 3 FS / 3 Jerks
* each round should be unbroken
Time: 5'34 (60 kg)
2. 5 RFT:
Deadlift 135 kg / 25 sit-ups.
Time: 7'57
5 RTF of
3 PC / 3 FS / 3 Jerks
* each round should be unbroken
Time: 5'34 (60 kg)
2. 5 RFT:
Deadlift 135 kg / 25 sit-ups.
Time: 7'57
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