goCrossFit http://gocrossfit.com Get Fit, Stay Fit, goCrossFit Wed, 22 Feb 2012 05:41:33 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Rahoi http://gocrossfit.com/workout-of-the-day/rahoi/ http://gocrossfit.com/workout-of-the-day/rahoi/#comments Wed, 22 Feb 2012 05:41:33 +0000 gocr1934 http://gocrossfit.com/?p=816 Warm up:
2 rounds
10 PVC Passthroughs
10 OH Squats
10 OH Presses
5 Box Jumps

Skill Work:
L-Sit on Parallettes
3 sets, held for max time
Scale with bent knees

WOD
“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95/65 pound Thruster, 6 reps
6 Bar-facing burpees

L3: Rx’d
L2: 75/55lbs
L1: 65/45lbs, 18″ box
On Ramp: Scale as needed

]]> http://gocrossfit.com/workout-of-the-day/rahoi/feed/ 0 Snatch Grip Deadlifts http://gocrossfit.com/workout-of-the-day/snatch-grip-deadlifts/ http://gocrossfit.com/workout-of-the-day/snatch-grip-deadlifts/#comments Tue, 21 Feb 2012 04:53:06 +0000 gocr1934 http://gocrossfit.com/?p=814 Warm up:
2 rounds CrossFit warm up

Then

Snatch Grip deadlift warm up
8-6-5

Strength:
Snatch grip deadlift
5-5-5-5-5

WOD
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

]]> http://gocrossfit.com/workout-of-the-day/snatch-grip-deadlifts/feed/ 0 1 pood = 16kg = 35lbs http://gocrossfit.com/workout-of-the-day/1-pood-16kg-35lbs/ http://gocrossfit.com/workout-of-the-day/1-pood-16kg-35lbs/#comments Mon, 20 Feb 2012 06:44:04 +0000 gocr1934 http://gocrossfit.com/?p=812 Warm up:
2 rounds crossfit warm up

50 double unders or double under attempts

5 minutes rope climb practice

WOD
Seven rounds for time of:
Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 24/16kg
20 Double-unders

L3: Rx’d
L2: 20/12kg
L1: 2 half rope climbs, 16/10kg, 80 singles
On Ramp: Scale as needed

]]> http://gocrossfit.com/workout-of-the-day/1-pood-16kg-35lbs/feed/ 0 We actually have rest periods? http://gocrossfit.com/workout-of-the-day/we-actually-have-rest-periods/ http://gocrossfit.com/workout-of-the-day/we-actually-have-rest-periods/#comments Sat, 18 Feb 2012 07:26:01 +0000 gocr1934 http://gocrossfit.com/?p=810 Warm up:
2 rounds
5 pushups
10 squats
25 double unders or 100 singles

WOD
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
2 track sprints, down and back
Rest 90 seconds

Scaled: 4x jump rope singles

]]> http://gocrossfit.com/workout-of-the-day/we-actually-have-rest-periods/feed/ 0 15 min AMRAP http://gocrossfit.com/workout-of-the-day/15-min-amrap-2/ http://gocrossfit.com/workout-of-the-day/15-min-amrap-2/#comments Fri, 17 Feb 2012 05:32:08 +0000 gocr1934 http://gocrossfit.com/?p=808 Warm up:
2 rounds
CrossFit Warm up

WOD
AMRAP in 15 mins
5 HSPU
10 Burpees
15 Wall Balls
20 AMSU

L3: Rx’d
L2: Abmat HSPU
L1: Pike Pushup
On Ramp: scale as needed

]]> http://gocrossfit.com/workout-of-the-day/15-min-amrap-2/feed/ 0 Rowing Technique http://gocrossfit.com/workout-of-the-day/rowing-technique/ http://gocrossfit.com/workout-of-the-day/rowing-technique/#comments Thu, 16 Feb 2012 17:45:52 +0000 gocr1934 http://gocrossfit.com/?p=806 Warm up:
2 rounds
10 KB SDHP
10 KBS

Technique Work:
Rowing!
Row a 500m sprint. We will then cover proper rowing technique and how to maintain a high power output through efficient movement. Then row another 500m sprint and hopefully hit a PR.

Proper technique = good positioning, optimal stride frequency and damper settings, and efficient movement to maximize power output.

]]> http://gocrossfit.com/workout-of-the-day/rowing-technique/feed/ 0 Helen http://gocrossfit.com/workout-of-the-day/helen-2/ http://gocrossfit.com/workout-of-the-day/helen-2/#comments Wed, 15 Feb 2012 06:43:24 +0000 gocr1934 http://gocrossfit.com/?p=804 Warm up:
2 rounds
10 PVC Passthroughs
10 OH Squats
5 Pullups
10 KB Swings
1 track sprint down and back

WOD
“Helen”
3 Rounds:
400 meter run,
21 Kettlebell swings,
12 Pull-ups

L3: 24/16kg
L2: 20/12kg, bands
L1: 16/10kg, bands

]]> http://gocrossfit.com/workout-of-the-day/helen-2/feed/ 0 Valentine’s Day: Makin’ Love to the Barbell http://gocrossfit.com/uncategorized/valentines-day-makin-love-to-the-barbell/ http://gocrossfit.com/uncategorized/valentines-day-makin-love-to-the-barbell/#comments Tue, 14 Feb 2012 16:01:48 +0000 gocr1934 http://gocrossfit.com/?p=801 Warm up:
2 rounds
w/ 45lb. bar
10 RDL’s
10 Hang Cleans
10 Push Presses
then
warm up for first deadlift working set

Strength:
Deadlift
2-2-2-2

WOD
5 min. AMRAP
5 Deadlifts
5 Power Cleans
5 Shoulder to OH

L3: 135/95
L2: 115/75
L1: 95/ 65
On Ramp: Scale as needed

]]> http://gocrossfit.com/uncategorized/valentines-day-makin-love-to-the-barbell/feed/ 0 Overhead Skillz http://gocrossfit.com/workout-of-the-day/overhead-skillz/ http://gocrossfit.com/workout-of-the-day/overhead-skillz/#comments Mon, 13 Feb 2012 06:35:49 +0000 gocr1934 http://gocrossfit.com/?p=799 Warm up:
2 rounds
10 PVC Passthroughs
10 OH Squats
10 OH Presses
25 double unders

Skill Work:
Snatch Balance
5×2

WOD
3 rounds
10 OH Squat
50 Double Unders

L3: 135/95
L2: 115/75
L1: 95/65
On Ramp: Scale as needed

]]> http://gocrossfit.com/workout-of-the-day/overhead-skillz/feed/ 0 Saturday Team Workout http://gocrossfit.com/workout-of-the-day/saturday-team-workout/ http://gocrossfit.com/workout-of-the-day/saturday-team-workout/#comments Sat, 11 Feb 2012 15:14:53 +0000 gocr1934 http://gocrossfit.com/?p=797 Warm up:
2 rounds
CrossFit Warm up

WOD

Partner Murph (sub burpees for pullups)

1 Mile Run
100 Burpees
200 Pushups
30″ Squats
1 mile run

Teams of two, one person works at a time, can partition any way

]]> http://gocrossfit.com/workout-of-the-day/saturday-team-workout/feed/ 0