goCrossFit http://gocrossfit.com Get Fit, Stay Fit, goCrossFit Fri, 18 May 2012 04:48:59 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 12min AMRAP http://gocrossfit.com/workout-of-the-day/12min-amrap/ http://gocrossfit.com/workout-of-the-day/12min-amrap/#comments Fri, 18 May 2012 04:48:59 +0000 gocr1934 http://gocrossfit.com/?p=954 Warn up:
2x
CrossFit Warm up

Strength/Skill
3x
TGU x2 each arm
Reverse Hyper x15, weight with DB b/w feet

WOD
12min AMRAP
20 Shoulder to OH
30 Air Squats
20 Hang Power Snatch
30 Lunge Steps

Rx’d: 75/55
Scaled: 65/45

]]> http://gocrossfit.com/workout-of-the-day/12min-amrap/feed/ 0 Deadlifts, T2B, Wall Balls http://gocrossfit.com/uncategorized/deadlifts-t2b-wall-balls/ http://gocrossfit.com/uncategorized/deadlifts-t2b-wall-balls/#comments Wed, 16 May 2012 04:39:12 +0000 gocr1934 http://gocrossfit.com/?p=952 Warm up:

2x

Row 200m

5 Pullups

10 Pushups

10 RDLs

10 Front Squats

10 V-ups

Mobility:
10mins
Group led mobility
hips/hamstrings/shoulders

3rnds
7 Deadlifts @ 275/185
21 Wall Balls
21 Toes to Bar

28 Over the Box Burpees 24″/20″

20min time cap
+1 sec per rep if you don’t finish under 20mins

L2: 225/155
L1: 185/135

]]> http://gocrossfit.com/uncategorized/deadlifts-t2b-wall-balls/feed/ 0 Fun with KB’s http://gocrossfit.com/workout-of-the-day/fun-with-kbs/ http://gocrossfit.com/workout-of-the-day/fun-with-kbs/#comments Tue, 15 May 2012 14:54:05 +0000 gocr1934 http://gocrossfit.com/?p=946 Warm up:
2x
Spiderman x 10 each leg
10 KB Swings
10 KB Snatches
10 Squats

Strength/Skill
15 mins:
Back Squat
4×3

WOD
Run 400m
KB Snatch x 21e
KB SDHP x21

Run 400m
KB Snatch x 15e
KB SDHP x15

Run 400m
KB Snatch x 9e
KB SDHP x9

]]> http://gocrossfit.com/workout-of-the-day/fun-with-kbs/feed/ 0 DU’s, Cleans, HSPU, Pullups and more http://gocrossfit.com/workout-of-the-day/dus-cleans-hspu-pullups-and-more-2/ http://gocrossfit.com/workout-of-the-day/dus-cleans-hspu-pullups-and-more-2/#comments Tue, 15 May 2012 14:52:04 +0000 gocr1934 http://gocrossfit.com/?p=944 Warm up:
2 rounds CrossFit warmup
-move quickly

2x
20s Handstand Hold
5 Hang Cleans @ 95/65
20 Double Unders

Strength/Skill
10min
Snatch Balance practice
5×3

For time:
100 Double Unders

2 rounds
5 Hang Cleans @ 155/105
10 Burpees
20 HSPU*
40 Pullups

100 Double Unders

*Must face away from the wall

L2: 135/95, HSPU to Abmat
L1: 115/75, HSPU to Abmat + Plate
On Ramp: pike pushup

]]> http://gocrossfit.com/workout-of-the-day/dus-cleans-hspu-pullups-and-more-2/feed/ 0 DU’s, Cleans, HSPU, Pullups and more http://gocrossfit.com/workout-of-the-day/dus-cleans-hspu-pullups-and-more/ http://gocrossfit.com/workout-of-the-day/dus-cleans-hspu-pullups-and-more/#comments Mon, 14 May 2012 02:55:49 +0000 gocr1934 http://gocrossfit.com/?p=942 Warm up:
2 rounds CrossFit warmup
-move quickly

2x
20s Handstand Hold
5 Hang Cleans @ 95/65
20 Double Unders

Strength/Skill
10min
Snatch Balance practice
5×3

For time:
100 Double Unders

2 rounds
5 Hang Cleans @ 155/105
10 Burpees
20 HSPU*
40 Pullups

100 Double Unders

*Must face away from the wall

L2: 135/95, HSPU to Abmat
L1: 115/75, HSPU to Abmat + Plate
On Ramp: pike pushup

]]> http://gocrossfit.com/workout-of-the-day/dus-cleans-hspu-pullups-and-more/feed/ 0 Run Fran, Run! http://gocrossfit.com/uncategorized/run-fran-run/ http://gocrossfit.com/uncategorized/run-fran-run/#comments Fri, 11 May 2012 03:22:20 +0000 gocr1934 http://gocrossfit.com/?p=940 Warm up:

2x

5 Pullups

10 Push Press

15 Squats

20 Double Unders

Strength/Skill

4x

TGU x2 each arm
GHD Situp x10

Run 400m
21 Thrusters
21 Pullups
Run 400m
15 Thrusters
15 Pullups
Run 400m
9 Thrusters
9 Pullups

]]> http://gocrossfit.com/uncategorized/run-fran-run/feed/ 0 Open Gym Today! http://gocrossfit.com/workout-of-the-day/open-gym-today/ http://gocrossfit.com/workout-of-the-day/open-gym-today/#comments Thu, 10 May 2012 14:10:43 +0000 gocr1934 http://gocrossfit.com/?p=937 Open gym today; work on any weaknesses or do the WOD

Warm up:
2x
Row 500m
5 Pullups
10 Pushups
15 Squats
20 Double Unders

Strength/Skill
5 Minutes
Overhead Squat Practice

Then

3x Max Reps Muscle Ups
Or
3x
Max Reps Ring Dips
Max Reps Ring Pullups

WOD
Row 2000m

Post row times and any PR’s to comments along with any questions

]]> http://gocrossfit.com/workout-of-the-day/open-gym-today/feed/ 0 Burpee, Wall Ball, KBS http://gocrossfit.com/workout-of-the-day/burpee-wall-ball-kbs/ http://gocrossfit.com/workout-of-the-day/burpee-wall-ball-kbs/#comments Wed, 09 May 2012 05:07:23 +0000 gocr1934 http://gocrossfit.com/?p=935 Warm up:
2x
Row 500m
5 Pushups
10 KB Swings
10 Squats

Strength/Skill
3x
Max Reps HSPU
Reverse Hyper Extensions x15

12 minute AMRAP
10 Burpees
15 Wall Balls
20 KB Swings 24/16

L2: 20/12
L1: 16/10

]]> http://gocrossfit.com/workout-of-the-day/burpee-wall-ball-kbs/feed/ 0 Deadlift, Pushups, T2B http://gocrossfit.com/workout-of-the-day/deadlift-pushups-t2b/ http://gocrossfit.com/workout-of-the-day/deadlift-pushups-t2b/#comments Tue, 08 May 2012 12:53:20 +0000 gocr1934 http://gocrossfit.com/?p=933 Warm up
2x
Row 500m
5 Pullups
10 Pushups
10 Situps
10 Back Extensions

Power Clean complex @ 95/65
3x
5 Deadlifts
5 Hang Power Cleans

Strength/Skill
Power Clean
4×2

WOD
21-15-9
Deadlift @ 225/155
HR Pushups
Toes to Bar

L2: 205/135
L1: 185/125

]]> http://gocrossfit.com/workout-of-the-day/deadlift-pushups-t2b/feed/ 0 All kinds of squats http://gocrossfit.com/workout-of-the-day/all-kinds-of-squats/ http://gocrossfit.com/workout-of-the-day/all-kinds-of-squats/#comments Mon, 07 May 2012 04:58:09 +0000 gocr1934 http://gocrossfit.com/?p=931 Warm up:
2 rounds Crossfit warm up

BB Complex
x 2 rounds, 5 reps each
RDL
Hang Clean
Front Squat
Push Press
Back Squat
Good Morning

Strength/Skill
In 10 mins:
3x
KB Snatches
-10 unbroken reps each arm, heaviest possible
Double Unders
-Max reps

WOD
For time:
30 Back Squats
20 Pullups
10 Shoulder to Overhead

20 Front Squats
20 Pullups
10 Shoulder to Overhead

10 Overhead Squats
20 Pullups
10 Shoulder to Overhead

L3: 135/95
L2: 115/75
L1: 95/65

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